Warm up
Banded 7s
Ski Erg
Dips 8, 10,12,12,15
Hammer Iso Press 2x8
Pull downs 3x8
Cable row 2x8
Superset
- Machine chest flies 2x10
- Machine reverse deltoids. 2x10
Superset
- Cable Curls 2x8
- Tricep cable extensions 2x8
Ab wheel 2x5
Farmers walk
Stretch
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