Seated row 3 sets of 20 reps
Close grip pull downs 4 sets of 15 reps
Straight bar wide row 4 sets of 15 reps
Smith machine squats 3 sets of 20 reps
Lunge squats 4 sets of 24 alternating lunges
4 sets of 15 box jumps
Stair master for 20 minutes, alternating skipping a step in intervals of 5 minutes
Sauna for 8 minutes
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