warmup
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x2
15 upright rows smith
15 standing hammer presses
25 hanging knee ups
15 bench crunches
1 down the line
x2
30 rope curls ( light )
5 preacher curl negatives
15 back extension to fly
15 reverse crunches
outside
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x2
30 side to side plank
10 clean and press
10 burpees
20 plank reaches
10 plank up downs
8 stairs
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