Chest and Triceps

warmup
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20 pullups / 50 cable flys
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6 - 8 flat press
6- 8 hammer dips
1 min plank hold
x 4
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20 incline hammer alternating dbells
3 cable cross drops
35 crunches
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outside

shoulders * anastasia
- 3 upright row cable drops
- 10 side dbell flys
- 12 hanging knee ups