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You have to be ok with getting your ass handed to you and then showing back up the next day.
Today's Training:
Cycle: Commute
Ab Wheel: 4x12
Suspended Knees to Elbow: 4x12
Ab Crunch: 100 reps
DB Row: 4x8
V bar Lat Pulldown: 4x8
DB Pullover: 3x12
DB Curl: 4x8
DB Supine Tricep Ext: 4x12
DB Hammer Curl: 4x8
V Bar Tricep Pushdown: 4x12
Concentration Curl: 100 reps
Dips: 4x12
Cycle: Commute