Chest Triceps

1000 meter row or 400 steps
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25 pullups
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dip / pushup combo - fast - 2 people - 12 - 6's
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flat dbell / russian twist / cable cross drops
1.10 / 30 / 12, 10, 8
2.8 / 25 /  12, 10, 8
3.6 / 20 /  12, 10, 8
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incline smith or dbell / bar side to side / kick backs
1.10 / 20 / 12 each
2.8 / 20 /  10 each
3.6 / 20 /   8 each
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dip / pushup combo - fast - 2 people - 12 - 6's