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BACK & BICEPS

WU

2x

- 5 burpees

- 10 air squat

- ⁠150 m row

WORKOUT

1- Banded Seated row 10*3

2- DB double DB banded row 15x1 then 12x4

3- Pull ups 10x4

4- alt DB biceps curl 12x3

5- Biceps curl hold 15/10/8

6- 5 Rx BB DL until failure

CARDIO

3x

-12 HRPU

-12 CAL row

-12 dual DB devil press

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