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* every time you need a break 15 air squats
- 100 alternating hammer strength behind the neck
- 125 tri cable crosses
- 100 hammer strength preacher curls
- 250 reverse crunches
- 125 upright rows
- 120 skullcrushers ( 40 reg, 40 high, 40 low )
- 150 reverse dumbbell curls
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