warmup: 5 min cardio
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- 100 hammer strenth dips
- 5 sets of 8 smith squats
- 150 reverse crunches
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- 100 cable skullcrushers
- 2 weighted lunges
- 2 times free weighted lunges
- 100 rope crunches
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- 50 heavy leg curls
- 35 hanging leg swings
- 75 cable crosses
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