Back and arms

warmup : 5min
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wide row / wide grip curl / rope crunches
1. 12 / 10 / 20
2. 10 / 12 / 20
3. 8 / 8  / 20

bent over row / dips / dead bugs
1. 10 each  / 30 / 10 heavy
2. 8 each  / 30 / 10 heavy
3. 6 each  / 30 / 10 heavy

close grip smith / reverse smith / back extensions
1. 12 / 12 / 30
2. 10 / 10 / 30
3. 8 / 8 / 30

hammer strength lat pull / hammer preacher / mountain climbers
1. 12 / 18 / 50
2. 10 / 20 / 50
3. 8 / 25 / 50