Legs and Shoulders

warmup
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75 pushups
100 step ups
50 shoulder flys (dumbbell)
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3 Times
6-8 leg press
15 Gsps
10 lunge pulse each leg
15 Gsps
8-10 clean and press
15 Gsps
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3 Times
12 cable shoulder swings
50 russian twists
16 walking lunges
50 russian twists
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6 - 8 hack squats
10 hanging swings
10 behind the neck
10 hanging swings