Standard Warmup

5 min row

40 arm raises

10 arm swings

Set

3x

20 @ 135 Back squat

25 tri pulldowns 75/80/75

15 lat pulldowns 85/100/115

Then

2x

20 x hip adduction 235

20 x hip abduction 145

weighted cruchie things

Cooldown

Ab set

stretching

roll out