warmup
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x 5
10 leg curls + 2 negatives / 10 standing smith military press / 20 back extensions
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x 5
10 leg extensions + 2 negatives / 10 front plate raises / 20 plate crunch ups

outside
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15 dbell swings each arm
15 dbell low to high
10 side bands
10 mid band
10 burpees

x3