Standard Warmup

5 min row

40 arm raises

10 arm circles

Set

3x

12 x assisted dips (55/45/45)

10 x each arm ISO high row @ 90

10 x inclined crunched w/ twist @ 45

Then

3x

12 x seated dip @ 180

10 x DB curl @ 30/32.5/35

10 x SA DB OH press 40/45/47.5

10 x back/each side oblique raises @ 50

Cooldown

ab set

stretching