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Reverse grip hammer strength pull downs
230x12
250x10
270x6 dropped to 230x5
Seated hammer strength rows nuetral grip
270x12
320x10
360x8
Pull downs
210x12
225x10
240x8
Tabata cardio
3 sets of up downs, 3 sets of jumping jacks, 1 set of high knees
20 secs all out exercises, 10 rest between sets....man im out of freaking shape lol