Triceps, Chest , Abs

warmup: cardio
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hammer wide chest / kickbacks / plate crunches
1. 8 / 8 each / 20
2. 7 / 7 each / 20
3. 6 / 6 each / 20
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flat smith / cable tri extension / rope crunches
1. 8 / 12 / 20
2. 7 / 10 / 20
3. 6 / 8 / 20
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decline / weighted dips / reverse crunch
1. 8 / 10 / 15
2. 7 / 8 / 15
3. 6 / 6 / 15

outside:
- 35 airsquats
- 15 close grip pushup
- 1 sprint