60 minute HIIT cardio + Back/Abs

Single Arm DB Row

Back
Single Arm DB Row (3 sets x 10 reps each arm)
Smith Machine Row (3 sets x 8-10 reps)
Hack Squat (3 sets x 10 reps)
Smith Machine Row (rest-pause) (2 sets x 8-10/4/2 reps)
DB Pullover (3 sets x 25 reps)

Abs
Hanging Leg Raise (3 sets x 10-15 reps)
Bicycles (3 sets x 45 seconds)
Crunch (3 sets x 25 reps)

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