Legs and Shoulders

warmup
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squat / rockstar / back extension
1. 20 / 10 each / 25
2. 15 / 10 each / 25
3. 10 / 9 each / 25
4. 8 / 9 each / 20
5. 6 / 8 each / 20
6. 8 / 8each / 20
7. 10 / 7 each / 15
8. 20 / 7 each /15

Outside
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shoulder bands 12-8s
25 chair lunge each leg
50 air squat