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5min sprint then 5min arm/shoulder warmup. Weighted tricep press 91kg x20 x3. Behind shoulder pull down 86kg x3. 82kg x4. 77kg x2. Seated rows 114kg x17 x3. Tricep pull downs 68kg x7. 73kg x4 x2.


Set 1: 1 round
Minzah Upper 2 Ripper
1 hr 10 mins

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