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WARMUP
2 rounds :
10 abdos
10 back extension
10 dips
10 pull-ups
10 PVC OverHead Squat
10 PVC Pass Thru
Samson stretch

WORKOUT
5 rounds :
20 push ups
20 push press (65/45)
20 Sumo Deadlift (65/35)
50 ft lunges