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BACK & BICEPS

WARM UP

-10 inchworms

-20m rowing

- 5"Stretching


WORKOUT

-banded seated row 20*2

18-15-10-8

- DB bench fly

- banded Lat pull-down seated

- single DB row


*super-sets

- single arm biceps curl 15/10/8

-push ups 10*3


- Max weight Deadlift 5 reps


CARDIO

3 rounds

- 20 CAL

- 8 burpees

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