warm up:
row 750 m+20 push-ups w/shoulder tap+row 500 m+16 push-ups w/shoulder tap+row 250 m+12 push-ups w/shoulder tap
A. Class
B. 4 supersets
12 db bench+12 freemotion cable row
C. 5 sets
25 hollow rocks
20 banded lat pulldowns
15 hip extensions