Back/Triceps

1)12 minutes on treadmill as fast as possible
2)Pull Ups (palm down)superset with taking a 45lb or 25lb plate and lift in up and down in front of your chest
3x12
3)DB shoulder Press superset with lateral raise
3xfailure
4)Dips
4xfailure (negatives on last one of each set)
5)Abs
V-ups (15x)
Scissor kicks (30x)
Toe touches (25x)
3 sets