Back, Triceps, Abs

warmup
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wide lat pull / lat crunch / cable tri extension / close grip pushup
1. 8 / 20 / 12 / 12
2. 8 / 20 / 15 / 12
3. 8 / 20 / 20 / 12

shrug / close grip pullup / dips / reverse crunch
1. 15 / 8 / 12 / 20
2. 12 / 8 / 10 / 20
3. 10 / 8 / 8 / 20

skull crusher / straight leg dead dbell  / cable wide low row / 45 sec sprint / russian twist
1. 10 / 8 / 10 / sprint / 50
2. 10 / 8 / 10 / sprint / 50
3. 10 / 8 / 10 / sprint / 50