warmup 
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- 20 pullups 
- 35 rope curls 
- 50 gsp's
- 50 tbar rows 
- 35 wall curls
- 75 weighted back extensions
- 35 close grip row 
- 75 close row deadlifts
- 50 easy curls
- 300 seated leg in outs 
- 30 pull ups
- 60 total incline dbells
- 100 knee ups