Back , Chest , Abs

warmup: cardio
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Flat press bar / flat dbell alternating / Smith straight leg - into lying pullup / hanging leg swings
1. warmup 15 / 20 / 12 / 15 / 10
2. 8 / 18 / 10 / 15 / 10
3. 8 / 18 / 10 / 15 / 10
4. 7 / 16 / 8 / 12 / 10
5. 7 / 16 / 8 / 12 / 10
6. 6 / 14 / 6 / 10 / 8


Outside x3
15 row
15 pushup decline

then one each at end of above:
30 burpee bar
down and back lunge
8 stairs