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Banded feet up perfect pushups: (Purple bands) 3x15
Banded Tri Extensions- (Purple) 3x12
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Pull ups:35 reps
Laterals: 3x12 I did 25, 30, 35 db's
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Arrow pulls: 3x15 Green bands
Lopes Hams (green bands) 3x15
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Shrugs: (100lb db's) 3x15
Hammer curls: 3x10 I did 45, 50, 55 db's
AB Wheels 2x10, Body Curls 2x15
It was just Adam and I today. We worked hard and were done in just over an hour. Most of this work out was to make up for things we couldn't do due to shirt work and heavy deads.
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