pullups 3x6
seated cable rows 4x8@100,110,120,130/110
seated flys 2x8,2x6@ 170,180,190,200
48 minutes of weightlifting
1 mile at 6MPH, 1 mile at 5MPH, 1 mile at 6MPH to burn off 400 calories
30 situps
20 reach throughs
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