warmup: 5min cardio
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75 shoulder cable cross
75 tri cable cross
50 each arm preacher dumbell curls
50 deadbugs
35 hand stand pushups
35 weighted dips
35 heavy straight bar curls
75 reverse crunches
60 total alternating hammer strength behind the neck
50 overhead standing tricep extensions
50 high cable curls
100 ball in and outs
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