warmup : cardio
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hammer strength incline alternating / hammer strength dips / hanging leg holds
1. 16 total / 12 / 3
2. 14 total / 10 / 3
3. 12 total / 8 / 3
pullover to press / overhead bar extension / dead bugs /
1. 12 / 12 / 12
2. 10 / 10 / 10
3. 8 / 8 / 8
flat dumbbell / tri cable ext. / rope crunches
1. 6 / 12 / 20
2. 6 / 10 / 20
3. 6 / 8 / 20
outside
- lunge 50
- close grip pushup 25
- 4 up downs
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