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BACK & BICEPS

WARM UP

3 rounds:

- 20 jumping squat

- 20 m lateral run

- 20 jumping jacks


WORKOUT

- banded single arm lay pull down

*Drop sets 5-8-13-15

- BB row over grip

- straight plank row

- Double DM row to DB fly

- alternate biceps curl

- Banded biceps curl


CARDIO

- 15 CAL

- 15 bicycle curl

- 15 Superman to push ups

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