warmup
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15 pullups
35 pushups
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Flat dumbell / lat pull / flat fly / shrugs / hanging knee side to side
* If your waiting alternate plank hold and dumbell curls
1. 12 / 12 / 12/ 12 / 20
2. 10 / 10 / 10 / 10 / 20
3. 8 / 8 / 8 / 8 / 20
4. 6 / 6 / 6 / 6 / 20
5. 4 + 1 hold / 4 + 1 hold / 10 / 10 / 20
6. 3 + 2 hold / 3 + 2 hold / 12 / 12 / 20
1. 12 / 12 / 12/ 12 / 20
2. 10 / 10 / 10 / 10 / 20
3. 8 / 8 / 8 / 8 / 20
4. 6 / 6 / 6 / 6 / 20
5. 4 + 1 hold / 4 + 1 hold / 10 / 10 / 20
6. 3 + 2 hold / 3 + 2 hold / 12 / 12 / 20
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