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Weights 3x30 Rhythm Comps or Cleans (2' min rest between sets) 3x10 Squats 3x10 Bench Press 3x10 Leg Press 3x Max Pull ups (do as many as you can, if you can't do pull-ups do lat pulls) 3x50 Sit-ups with twist (at the top twist from side to side, these are similar to Russian twists) ................
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