Back * Shoulders * Bi's

warm up: 5min stairs / 5 arm bike
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15 pull ups  , 15 clean and press , 15 straight bar curls ,  2min break x4
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20 sumo dead lift high pull (kettle bell), 20 weighted back extensions ,20 heavy band wide curls , 2min break x 4
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15 Smith pull ups , 15 plate raise to press , 15 hanging leg swings , 2min break x 4