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BACK & BICEPS

WARM UP

3x :

-200m Row

- 20 high knees

- 10/10 Banded pull


WORKOUT

15-10-8

- DB row with 5's hold the last run

- DB hammer curl negatives

- standing DB rear fly

- deadlift

-DB wide curl (hands open)

- Double DB reverse curl


CARDIO

3x :

- 8 Deadlift

- 8 CAL

-12 Mountain climber

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