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Week 3A

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Warm Up

Dynamic Stretches
Shoulder Band Warmup
10 reps
Cat/cow Bends
10 reps
Dead Bugs
30 s
Arch Hangs
10 reps
Parallel Bar Support
30 s

Strength Work

Pike Push Up 6x8
Pike Push Up
8 reps
Pike Push Up
8 reps
Pike Push Up
8 reps
Pike Push Up
8 reps
Pike Push Up
8 reps
Pike Push Up
8 reps
Pushup 5x10
Pushup
10 reps
Pushup
10 reps
Pushup
10 reps
Pushup
10 reps
Pushup
10 reps
Tricep Extension 5x10
Tricep Extension
10 reps
Tricep Extension
10 reps
Tricep Extension
10 reps
Tricep Extension
10 reps
Tricep Extension
10 reps