Back , Shoulder, abs

warmup: cardio
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40 lat pulldowns ( 5 sets of 8 )
80 rock stars ( 5 sets of 8 on each side)
100 plate crunches ( 5 sets of 20 )
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outside:
5-8 handstand pushups
20 shrugs
20 plate swings
50 mountain climbers
* rest of time