warmup : 5 min cardio
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routine 1 : 4x
25 pushups
18 mid fly
10 high incline cable row
15 shrugs
40 side to side heel touches
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routine 2 : 4x
20 hammer strength alternating incline
18 low cable flys
20 low rows
12 shrugs
40 toe touches
30 sec sprint
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