warmup
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pullups to fail
pushups to fail
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100 leg press ( sets of 20 )
100 total dumbell front raises
100 plank up downs
30 squats ( sets of 6 )
40 clean and presses ( sets of 8 )
200 bench weighted russian twists
100 upright dbell row
150 dbell weighted walking lunges
wall hold to fail
plank hold till fail
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