warm-up: 5 min cardio
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Lat pull / mid flys / rope crunches
1. 20 / 10 / 20
2. 18 / 12 / 20
3. 15 / 15 / 20
4. 12 / 18 / 20
5. 10 / 20 / 20
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incline pull / high fly / dead bug
1. 10 / 20 / 15
2. 12 / 18 / 15
3. 15 / 15 / 15
4. 18 / 12 / 15
5. 20 / 10 / 15
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