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warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 Powell Raise/arm

strength

A) RDL 3x5-8 - increase load/reps from last week

B) Roller leg curl 3x10-20

conditioning

Partner Workout - For time:

42-30-18

-Calories on Machine

-DB Neutral Grip Bench press

-DB Single Arm Row/arm  

Split reps