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Tiemann Workout 1.27.2019

Weekend Pain Cave, Day 2:

Standard Warmup

5 minute row

40 arm raises

10 arm circles


Decline Bench

1 x 45

3 x 8  at 95

3 x 3 at 135

3 x 3 at 155 (5 on last round)

worked in between bench rounds


10 x Heavy Row at 130

15/12/10 x Lat pull downs 100/115/130

10 x incline crunches with twist


Ab set with planks

1500m swim


3.25 Miles 26 minutes 55 seconds


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I used to swim a lot, now I run a lot.

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