warmup: 5min cardio
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single cable tri routine: 12-7s
- front extension
- side extension
- overhead
* 30 pushups at the end of each set varying hand location
* 30 leg swings after pushups
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200 pec dec
100 double kickbacks
75 dead bugs on bench
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100 cable skulls
100 incline flys
200 russian twists
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