Abs and Arms

warmup
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15 pullups
20 rope tri ext
20 rope curls
100 plank side to side
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25 dips (weighted)
50 reverse crunches
50 plate crunches
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15 easy curls
25 dead bugs
25 plank reaches
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15 preacher curl
25 cable skulls
25 cable crunches
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outside
resistant band curl
8 - 4 wide mid close
abs routine
15-10
twist , in out , swing