Chest and Triceps

warmup
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15 pushups 10 dips x 4
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decline dumbell hammer press / cable crosses
1. 12 / 3 fails
2. 10 / 3 fails
3. 8 / 3 fails
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Incline hammer drops / skullcrushers
1. 8, 6, 4 / 12
2. 8, 6, 4 / 10
3. 8, 6, 4 / 8
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flat press / rope overheads
1. 8 / fail
2. 7 / fail
3. 6 / fail
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ab routine