Chest, Back and Arms

Warm up:
5min light skipping
Rhomboids ex 2lbs x20@each
Hyper Ext 1x20x
BB Pendlay 2x45x12

Standing T Row Bar / butt blaster
2.5lbsx10 / 30lbsx15@each
5lbsx8 / 30lbs x12@each
5lbs x 8 / 30lbs x 12@each

DB prone incline row / dB Chest Fly
15lbsx12 / 10lbs x 12
15lbs x10 / 10lbs x 12
15lbs x 12 / 10lbs x 12

Med band assisted ovhand grip pull up
7 - 6 - 5-5

DB Incline Chest Press / X band lateral Walk
3x20lbsx8 / 3x30 total

BB Close Grip Triceps Bench Press / DB Hammer Curl Superset
3x35lbsx15/3x10lbsx12

10 min skipping on the turf