circuit training with 5 sets suitcase squats of 50 reps at 90lbs 5 sets of dips 10 reps(sad I know) 5 sets of 12lb medicine ball slams X 25 reps
4 sets of incline presses on yoga ball (2 sets of 70lbs dbsX 10 reps, 2 sets of 80lbs dbsX 10 Reps)
4 sets of 4 plates on hammer strength row machine X 10 reps 4 sets of 4 plates on hammer strength iso row machine X 10 reps 5 sets of 110 lbs curls on preacher bench
4 total sets of cable rows at 180, 200, 220, 250lbs (?) X 10 reps 5 sets of leg extensions 140lbs X 10 reps 4 sets of lat bar pulldowns chin up grip 200lbs(?) 4 sets of rope tricep extensions X 20 reps at 200lbs(?)
