Stretch
Weights
db incline bench 8 (65), 10 (60)
cable row 2x12 (110)
military press 10 (45), 12(40)
db curl 2x10 (30)
tricep pushdown 2x12
shoulder db x10 (8)
core
bridge 2x20
plank 2x1min
side plank 2x30sec
bird dog 2x20
superman 2x12
wiper 2x10
swim 30min
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