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CHEST & TRICEPS

WARM UP

3 rounds:

- 150m

- 10 Burpees


WORKOUT

- banded chest pull 12*3

3 Sets 15/12/8

-DB incline single arm chest press (back on the ball)

- push up to hold

- DB chest fly on the ball

Banded tricep

- Ring dips waited

-DB Triceps extension seated on the bench extension


CARDIO

3 rounds:

- 10 cal row

- 10 shoulders tap

- 10 inchworm

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