Chest and Triceps

warmup
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50 pushups
25 pullups
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15 reverse press / 15 cable mid / plank hold to bench is open x 4
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10 smith incline / 20 dips / 15 hanging leg swings
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outside 8 - 4s
pushup claps
pushup swings
x 10 crunches

1 stair after each