warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
partial dips - top 1/4 of movement focusing on lockout
body weight for 2 sets of 10 reps
added light band around next and across palms
2 sets of 10 reps
chin-ups
4 sets of 5 reps
hammer strength row machine
90 for 4 sets of 15 reps
h-raises
15's for 3 sets of 12 reps
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