Chest and Tri's

warmup
-----------
high incline hammer press alternating / smith heavy press / cable rope tri extensions
1. 20 / 8 / 32
2. 16 / 6 / 28
3. 14 / 4 / 24

----------
flat dbell fly / seated double kickback / russian twists
1. 20 / 20 / 20
2. 18 / 18 / 18
3. 15 / 15 / 15

-----------
outside
- 50 plank side to side
- 5 reg negative pushups
- 20 plank reaches
- 10 close grip pushups
- 10 plank down ups
- 25 chair dips
- 15 gsps