Back / Chest

warmup: cardio
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incline smith close grip / hammer strength row / dead bugs
1. 12 / 10 / 10
2. 10 / 8 / 10
3. 8 / 12 / 10
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cable mid fly / shrugs / russian twists
1. 16 / 10 / 40
2. 14 / 8 / 40
3. 12 / 6 / 40
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flat press holds / pullup / reverse crunches
1. 8 / 8 / 15
2. 7 / 7 / 15
3. 6 / 6 / 15

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 outside
- low row / lunge to stairs / 20 pushups