military dumbbell press 4x8@90
wrist curls 3x25@45
standing fly 2x8,6@40,50
shoulder shrugs 3x10@90
superset: 3x6pullups with 3x20 incline pushups
bent over lateral raises 4x10@20
superset: 3x25 crunches with 3x25 leg lifts
4x10 squats
2 mile run in 17:30 minutes.
4x25 knuckle pushups (160 total pushups)
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