Rowing @ 8 for 2 min warmup
Back Squat
bar x 5
60kg x 5,5
80 x 5
92 x 5,5,5 (202 lbs)
Dips
BW x 5
25 kg x 5
35 x 5,5,5 (77 lbs)
Ring Chins
BW x 5,5,5,5
Inverted Rows
BW x 10
Push Crunch
16 kg x 12,12,12 (35 lbs)
Supermans
BW x 20,20
Leg raises - front and side 10x each
