Squat + Arms

Bike: 3 Minutes Walking Lunges: 200ft

Front Squat & Pause: 20 x 45lbs, 10 x 95lbs, 5 x 135lbs, 5 x 185lbs, 3 x 225lbs, 1 x 275lbs, 1 x 295lbs, 1 x 305 (missed), 20 x 135lbs

GDH: 15 Reps

Weighted Crunches: 25 reps

Arms: 6 Sets Close/Regular/Wide: Straight Bar Curls: 70lbs

Bench Dips: 20 Reps

Straight Bar Pushdowns: 150lbs

Chin-ups: 10 Reps

ABs: 3 sets: Hanging Wipers: 20 Reps, Toe 2 Bar: 10 Reps

 Cardio: 15 minutes Floating Eliptical 

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