warmup: 1000 meters or 400 stairs
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20 pullups
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75 dumbell squat to hammer press (guys ) / 75 dumbell squat to upright row (girls)
50 plank up downs
100 straight dead to press
50 shoulder rolls
30 squats ( 10, 8 , 6, 4, 2 )
one suicide
50 leg press ( one set - place at last or second to last
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