slight incline db press 150# x 9 1 negative
incline press (banded) 8.... 8.... 4 (orange/purple)
cable crossovers
hanging knee raises
rope crunch
mma style rope raise 50/60
stretch


first time ever w/ the ropes. really got an incredible pump from 2 sets
so fat and out of shape, cardiovascular system is what failed me

200 carbs post workout