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BACK & BICEPS

WARM UP

-10 straight plank heels kick

-2’’ skipping rope

- 10 burpees


WORKOUT

1-Super sets

- double DB row 16/12/8

- seated banded row 20*3

2-Super sets

- BB row 16/12/8/5

- Superman hold 20’’*4

3- super sets

- close grip biceps curl 16/12/8/5

- Deficit push up 12*4


CARDIO

3 rounds:

- 10 knee up box jump

- 15 deadlift

- 15 CAL

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