warmup: 5min cardio
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- bands curls 150
- 35 lb plate raises 75
- tri cable crosses 100
- 100 plate swings
- 40 total heavy hammer curls
- 75 skull crushers
- 100 dumbell side raises
- 100 russian twists
- 100 reverse band curls
- 150 dips
- ab holds 10
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