I have two. They both hurt from carrying a sheet of plywood more than 0.75mi yesterday because it wouldn't fit into the car. So I decided to use them some more.
3x10 DB man-makers (15, 20, 25lb)
10 DB lunge and press, 15lb
10 DB backwards lunge and press, 20lb
10 DB lunge and press, 25lb
3x10 sumo deadlift high pull (15, 20, 25lb)
10 curls 15lb, 10 curls 20lb
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