10 minutes stretching
10 pull-ups
10 air-squats
10 dips
50 crunches choice
8 push-ups
8 dead lift (light weight)
8 biceps (choice)
40 second front planks
6 bar pull-ups
6 squat jumps
6 row-kick backs (free weight)
30 second back ext.
4 HR push-ups
4 dead lift.....stretch to floor, bar only
4 bicep curls (choice)
20 crunches
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