Chest and Triceps

warmup
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30 pullups / 20 girls
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Flat bar (guys )or Incline dbell (girls) / cable flys
1. 10  / 15
2. 8 / 20
3. 6 / 25
4. 4 / 30
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Dips / cable cross extensions
1. 10  / 15
2. 8 / 20
3. 6 / 25
4. 4 / 30
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outside deck of cards