Bi's, Tris, Abs

- 2000 meter row
- up the line
- 75 reverse grip smith press
- 50 plate crunch ups
- 4 drops preacher curl - hammer strength
- 50 hanging leg swings
- down the line
- 75 tri cable cross
- 200 heel touches
- 20 straight bar curls (heavy)
- 30 weighted dips (heavy)
- 75 back extensions