Standard Warmup

5 min row

40 arm raises

10 arm circles

stetching

Set

3 x

10 x seated curls 27.5/30/30

20 x lat pull downs 95/100/115

10 x seated row, heavyish

then

3 x

50 x finger curls 60

10 x incline ab w twist @ 45

Cooldown

ab set

stretching

rolling