Chest and Back

warmup - 1 mile
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100 pushups
100 back extensions
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bench press - pullups - plate crunches
1. 10 - 8 - 20
2. 8 - 8 - 20
3. 6 - 8 - 20
4. 4 - 8 - 20
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dead lift - incline smith - dead bugs
1. 15 - 15 - 10
2. 12 - 12 - 10
3. 10 - 10 - 10
4. 8 - 8 - 10