Chest and Back

warmup: cardio 5min
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- wide chest hammer strength 100 ( sets of 20 -25)
- mid row hammer strength alternating 100 ( sets of 20 -25)
- rope crunches 100
- dumbell press 40 ( sets of 6-8 )
- close grip lat pull 40 ( sets of 6-8 )
- 200 heel touches
- smith reverse incline press 75 ( sets of 10-12 )
- incline wide grips rows 75 ( sets of 10-12 )
- 50 hanging leg swings