Deadlift 4 × 12,12,10,10
1 Arm Barbell Row 4 × 12,12,10,10
Pull Ups 3 × Failure
One Arm Rows 5 × 12,12,10,10,8
1 Arm Pull Down 4 × 12,10,10,9
Cable Knee Pull 5 × 15,12,10,10,8
Cable Shrugs 7 × 15,15,12,12,10,10, light weight to failure …20-30 reps
Scissors 3 × 35sec.
Plate Bench Crunches 3 × 15,15,15
Oblique Crunches 2 × 12,12
HIIT
Push-up - 30sec. - 60sec. break
Squat&Lunges&Side Squat - 30sec. - 60sec. break
Mountain Claimber- 30sec. - 60sec. break
All repeat 3 time