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A. Single sided ring rows, 5 each arm x 3; rest :15 sec between arms/rest 1:30

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B1. Front raises, 10x3; rest 1 min 
B2. Lateral raises, 10x3; rest 1 min 

5# plates for each. 

C. 4 Vups into 8 alternating bicycles sit ups, rest 1 min x 5

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+ 

Upward downward dog flow holding each one 3 breaths x 5; rest as needed. 

Did this.