warmup: 5min
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close grip press / dips / reverse crunch
1. 15 / 15 / 20
2. 12 / 12 / 20
3. 10 / 10 / 18
4. 8 / 8 / 18
5. 20 / 20 / 15
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skullcrushers / reverse dumbbell press / rope crunches
1. 20 / 12 / 20
2. 18 / 10 / 20
3. 15 / 8 / 18
4. 12 / 20 / 15
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100 cable extensions
100 leg swings
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