warmup
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75 air squat , 50 low row ups , 20 pullups
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- 35 leg curls
- 35 seated military press
- 75 bench crunches
- 60 total seated side raises
- 100 leg press or 30 squats
- 500 plank side to sides  
- 60 total seated front raises
- 30 squat to press or 30 heavy leg press 
- 75 plank up downs