Back and Chest

warmup:
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20 pullups
50 peck decks
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Alternating dbell press / dbell rows / standing plate twists
1.14, 10. 20
2. 12, 8, 20
3. 10 , 6, 20
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lying reverse grips pullups / incline hammer press / plate crunch up
1.14, 10. 20
2. 12, 8, 20
3. 10 , 6, 20
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6 pullups 6 pushup holds (top, mid, ground) , 6 weighted dead bugs
5 ....
4.......
3......

Back and Chest

warmup
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side to side close grip lat pull / dbell press / plank up downs
1.10, 10 , 20
2. 8 , 8, 20
3. 6, 6, 20
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50 wide chest - 3 mins
50 low cable rows - 3mins
50 bench crunches - 2 mins
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wide pullups / low to highs / russian twists
1. 8 , 16. 50
2. 7, 14, 50
3. 6, 12, 50
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outside
25 pushups - arms off ground
2 stairs
20 legs in outs