warmup - padwork 3 x 2 min
Bench Press
40 x 5
54 x 5
64 x 5
Back Extension
BW x 20,20
Side raises - not a good way to do without heavy DBs
43 x 8,8
Ring Dips
BW x 4x10
Ring Rows
BW x 8,8,8
Reverse Flies
4.5 x 30
Parallel Bar Leg Raise (with hits)
BW x 15,15,15
