a1) pullups
4x3
a2)close grip bench
185x3
225x3
245x3
b1)chest supported row
3x10 90 140 160
b2) incline dbell press
50x6
60x6
70x6
c1)prone bridge arm march
3x5
c2)side lying external rotations
3x10 each side
d1) elbow/wrist flexor stretch
2x20secs
d2)3 way hamstring stretch w/band
2x15/15/15
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