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......