Warm 5min rowing
post 10min stadium stairs, rope jumping

Back:
Deadlifts: 10x155, 8x185, 6x205, 6x215 PB!!!!!!
Seated Cable rows: 10x112.5, 8x112.5, 6x125, 6x137.5 PB!!
Widegrip pulldowns: 10x105, 8x120, 6x120

Abs:
Standing twists: 15x2
Bent twists: 15x2
Leg raises: 15x2
Hanging obliques: 15x2
Cable crunches: 15x2 with 75pounds

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