warmup : 1000 meter row or 400 stairs
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- 25 pullups
- 50 total incline curls
- 7 each arm - Down the line bent over rows ( 5 pounds increments - guys 100 to 60 lbs /girls 35 to 10 lbs)
- 50 behind back cable curls
- 35 close grip lat pull
- 50 high cable curls
- 50 row deads
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