Chest and Back

warmup
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Flat press / reverse grip lying pullup / side to side planks or mountain climbers
1.20 / 8 / 50 flip flop
2.15  / 10 / 50 flip flop
3.12  / 12 / 50 flip flop
4. 8  / 15 / 50 flip flop
5. 6  / 20 / 50 flip flop
6. 4  / 15 / 50 flip flop
7. 8  / 12 / 50 flip flop
8. 12  / 10 / 50 flip flop
9. 20  / 8 / 50 flip flop
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100 Flat dbell hammer press
50 bent over rows each arm
25 burpees