Warmup
Rower 3 minutes
1 leg SLDL 8x8
Dumbbell press 5x12
Horizontal row 8
Ab wheel 2x8
Workout
Dumbbell press 2x8x16
Horizontal row 2x8
One arm bench 2x8x16
One arm row 2x8x16
Cooldown
Stretch: quads, splits, chest.
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