warmup: 5min cardio
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- 100 decline pushups
- 75 lying pullups
- 50 plate raises (25lbs)
- 100 side to side crunches
- 30 flat bench ( 5 sets of 6 )
- 50 each arm , single arm t-row
- 50 each arm t press
- 100 high cable flys
- 75 weighted dead bugs
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