Back and Chest

warmup : cardio
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decline press / low t row / reverse crunches
1. 12 / 12 / 20
2. 10 / 10 / 20
3. 8 / 8 / 15
4. 6/ 6/ 15

flat press / pullups / hanging knee ups side to side
1. 8 / 8 / 20 total
2. 7 / 8 / 20 total
3. 6 / 6 / 20 total
4. 5 / 6 / 20 total

outside :
- pushup
- straight dead
- 3 up / downs