warmup : 1000 meters or 400 stairs
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20 pullups
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low to high dumbell press ( sets of 8 -10 when easy , till fail max weight )
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300 side to side planks
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high to low dips ( sets of 8 -10 when easy , till fail max weight )
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50 burpees outside
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75 mid flys cable
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75 rope tri extensions
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10 stairs
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