seated rows 10x 60,70,80,90
neutral grip chins 10x3
1 arm dumb bell rows 10x20,25,40,45
cable curls 10x30,40,50,60
concentration curls 10x 10, 15, 20,25
seated wist curls 10x35,40,60,55
roman chair 12x lw, 10x15 8x25
cable crunches 10x3x120 lrc
crunch machine 10x140,160,200 1/2 range
crunch machine 10x120,150,170 full range
back hypers 10x25,46,45
walk
1/2 mile warm up, 1/2 mile cool down
3 miles no time

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