6 minutes Airdyne cycling (warmup)

5x5 low rack pull, 40kg
5x5 bench press, 30kg

3x
10x Incline DB press (6kg DBs)
10x Barbell row (30kg)
10x Swiss ball roll out

3x
10x Iso hold pulldown (26kg)
10x each arm, alternated DB Military press (4kg DBs)
21' leg raises (7x high, 7x low, 7x full leg raise)

3x
10x each leg, Barbell split squat (10kg)
10x Seated row (26kg)
30 seconds plank, hands walked out in front of my shoulders