warmup: cardio
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- 100 total alternating behind the neck hammer strength
- 50 each arm hammer strength rows
- 200 russian twists
- lat pulls
1. 25 regular
2. 25 reverse
3. 25 close forward
4. 25 wide
- 75 standing dbell military
- 100 crunches
- 100 cable row deads
- 100 total plank reaches
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