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
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