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KB Row (overhand):
88×12-12-12
Single-arm KB Row :
53×10-10
53×10-10
53×10-10
KB BTB Shrugs:
88×20-20-20
Band Face Pulls:
green ×15-15-15
Band BTN Pulldowns:
green+purple ×15-15-15
Band CG Pulldowns (underhand):
green+purple ×15-15-15
Band Lat Pushdowns:
purple ×15-15-15
Standing Band Curls (dowel, close grip – shoulder width – reverse-grip, different grip each dropset):
reds ×12-12-12
reds ×12-12-12
reds ×12-12-12
reds ×12-12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 20 minutes