Chest, Biceps, Abs

2000 meter row

Decline press - push up  / wall straight bar curls - band reverse / bench crunches
1. 10 - 15 / 12 - 15 / 20
2. 8 - 20 / 10 - 18 / 20
3. 6 - 25 / 8 - 20 / 20
4. 4 - 30 / 6 - 25 / 20

Smith incline - low to high / down the line / bench dead bugs
1. 12 - 20 / down the line / 12
2. 10 - 18 / down the line / 12
3. 8 - 16 / down the line / 12
4. 6 - 14 / down the line / 12

outside
- 50 band
- 25 pushup
- 4 up / downs