Misc

Cardio : warmup
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- 100 single arm tri extensions (each arm)
Outside :
- 15 straight leg dead
- 15 side dbell raises
- 30 low to high
-cycle
       *1 min wall hold
       *1 suicide
       *1 min jump rope

Back, Shoulders, Abs

warmup: cardio
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75 mid cable row (light)
50 behind the neck alternating hammer strength shoulders (heavy)
100 Bar side to sides
16 close grip lat pull negatives
16 clean and press
40 GSP's
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outside
handstand pushup (6) or military dbell (12)
farmers walk
sprint
bench holds

Chest, Legs, and Abs

warmup: cardio
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- flat press drops 3 times through
- squat drops 3 times through
* ab wheel while waiting
* plate twists
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outside
lunge to stairs
3 updowns
15 decline pushups

Deck of Cards

Cardio: warmup 

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Deck of Cards

- push up ( on dbells )

- low dbell row 

- shoulder down / up each arm 

- swings each arm 

- 2 stair up downs 

- 20 leg swings

Chest, Legs , Abs

warm-up : cardio
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100 peck deck
50 single leg - leg press
50 dead bugs
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100 alternating hammer dbell press
50 each leg - leg extension
100 side to side leg swings bracing free bar
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outside
- 20 low to highs
- 15 band incline flys
- 30 airsquats

Arms and Abs

warmup :cardio
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50 hammer curl bar (heavy)
100 tri cable crosses (light)
150 toe touches
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100 low cable far back curls (light)
50 hammer strength dips (heavy)
30 full leg swing feet to hands
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outside
- 30 dbell curls
- 20 double kickbacks
- 3 negs
- 15 dips
- 50 mountain climbers

Legs, Chest, Abs

warmup: cardio
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50 dumbell incline press
50 leg press / 100 calf raises ( set of 10 then set of 20 )
100 rope crunches
75 smith close grip press (3 sets of 25)
40 straight leg deads
100 hanging knee crunches side to side
50 decline wide press
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outside : lunge , squat  30 times (right step, left step, squat = 3 reps ) then 20 pushups ..... and on and on

Biceps, Triceps, Abs

warmup: cardio
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100 cable incline tricep extensions
2 up the lines
100 cable skullcrushers
2 down the lines
200 crunches
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Outside
- 12 overhead extensions
- 10 curls + 3 negatives
- 40 russian twists
 * the rest of time