6min warm up
10/30 -- 30x
1 arm dB row L #26- 16/12/14
1arm dB row R- 16/14/14
spider pu- 8/8/8
lat pulldown #126- 12/11/10
dB hammer curls #17.5s- 8/9/9
plank reverse dB fly #8s- 10/10/10(last on knees)
dB lat raise #8s- 10/12/12
90* row L #20- 12/13/12
90* row R- 10/12/13
narrow pu on knees- 9/10/10
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