warmup: 400 stairs
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20 pullups
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10 squat / 20 box step up weighted / 60 plank side to sides / 15 each dumbell front raises x3
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10 smith upright row / 25 smith standing press / 12 plank up downs / 10 single leg leg press x3
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10 smith lunge each leg / 15 box jumps / 15 side dbell raises / 20 reverse crunches x 3
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