Back, Shoulders , Biceps , Abs

warmup: cardio
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Pullups, handstands pushups, band curls, back extensions, crunches
1. 10, 10, 35, 30, 30
2. 10, 10, 35, 30, 30
3. 8, 8, 30, 25, 25
4. 8, 8, 30, 25, 25
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Lying pullups , leg swings lying, shrugs, heavy easy curl, front plate raises
1. 12, 50 total, 35, 8, 12
2. 12, 50 total, 35, 8, 12
3. 10, 40 total, 30, 6, 10
4. 10, 40 total, 30, 6, 10
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outside
- 15 plate down ups ,  sprint to end , 20 side band raises, 3 up downs