A1 DB flye 17.5sx4x10
A2 DB bench 17.5sx4x10
A3 Push-up 4x10
A4 Pulldown 35sx4x12
B1 Low row (Hammer) 50s/35s/20sx5/10/15
B2 BB incline (Hammer) 30sx4x12
C1 Dip 4x12
C2 Bent cable row supinated 50x4x12
D1 CG bench push-up 4x12
D2 Pullover 20x4x12
E1 HLL 3x10
E2 Swiss hip lift 3x10
E3 Swiss crunch 3x20
E4 TRX mountain climber 3x10
60s between rounds.
20mins elliptical
1800: 45mins turbo trainer
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