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Strict Single-arm OH KB Press:
53×10
53×10
72×5
72×5
88×5
88×5
106×8 (PR)
106×8 (PR)
88×10
88×10
72×10
72×10
53×10
53×10
Standing Military Press (dowel):
blue ×8-8-8
Ultra-wide BTN Standing Military Press (dowel):
purple ×12-12-12
Side Laterals (superset with rear laterals):
reds ×10
reds ×10
reds ×10
Rear Laterals:
reds ×10
reds ×10
reds ×10
Front Lateral Raises (dowel):
reds ×10
reds ×10
reds ×10
Band Curls (dowel, close, wide grips, reverse):
green ×12-12-12
green ×12-12-12
green ×15-15-15
V-bar Pushdowns:
blue ×12-12-15
Reverse Pushdowns:
purple ×12-12-15
Wide-grip Pushdowns:
red ×20-20-20
Band Forearm Curl (dowel):
doubled purple ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 30 minutes