TGIF workout

7 min warm up on treadmill

med grip underhand pulldown 15 x 40lb
seated cable row 12 x 50lb
jump squat x 15
one leg pelvic thrust x 20 ea leg

wide grip pulldown 20 x 30lb
squat swing 10 x 20lb
jumping lunges x 20

plank rows 5 x 15 ea arm
supermans x 20
squat w/ bicep curl 10 x 15lb
1 min uphill run 15% 5mph

hack squats x 20
hamstring curl 12 x 50lb
hammer curl ea arm 10 x 15lb
jump rope 2 min

crossover luinge w. hammer curl 20 x 10lb
ball crunches x 25
hanging abtwist x 10
1 min uphill run 15% 5mph

couple of minutes jogging at 5 mph to cool down