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flat dumbell to light hammer flat / tri cable cross / hanging leg swings
1. 8 - 20 / 20 / 12
2. 6 - 15 / 18 / 12
3. 5 - 12 / 15 / 10
4. 4 - 10 / 12 / 10
smith incline 2 sec hold top & bottom / skullcrusher drops / leg holds
1. 10 / 10, 12 / fail
2. 8 / 8, 10 / fail
3. 6 / 6, 8 / fail
4. 4 / 4, 6 / fail
outside:
12 pushups , 15 double kick back , 50 no weight russian twists
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