Warm up
1 mile on the elliptical thing
Work
gravitron bardips, 18 reps
dead lift, 225
as many rounds as possible in 15 minutes
Core, 3 rounds
Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps
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