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CHEST & TRICEPS

WARM UP

- 300m machine

- band mobility


WORKOUT

- chest press + banded push up 15/12/8

- single arm chest press (hips up) 16/12/8

- ring row 12*3

- Banded triceps curl 15*3

- single DB Triceps kick back 15/10/8

- weighted bench dips 12*3


CARDIO

4 rounds:

- 25 skipping rope

- 10 Throwing a ball over the shoulder

- 10 cal machine

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