warmup
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Pec deck / Overhead cable
1. 20 / 15
2. 15 / 12
3. 8 / 10
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Incline dbell fly / tri cable cross
1. 20 / 15
2. 15 / 12
3. 8 / 10
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smith flat press / cable skullcrushers
1. 8 / 20
2. 6 / 15
3. 4 / 10
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outside
60 side to side planks
10 pushup arm swings
10 plank reaches
8 plank up downs
5 push up negatives
3 stairs
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