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core workout 
#climblife
4x8x wide grip pull up
4x12x55kg leg extension
3x20x push ups
3x12x50kg rope cable pull down
3x12x45kg rope cable biceps curl
#gym
#sport 3 Nov: 12 pull-ups
#sport 1 Nov: 12 pull-ups
#sport 2 Nov: 14 pull-ups
do core training 
#life
#sport Nov 5: 13 pull-ups
200 push-ups 
#glife
v push-ups #glife
4x8x wide grip pull ups
3x20x push ups
3x24x15kg hammer curls
3x22kg triceps rope cable pulldown
3x12x18kg cable front extension #gym
10x pull ups
20x push ups
30x sit ups
40x squats
x 4 rounds
#gym
3x12x18 seated dumbbell ohp, 3x8x wide grip pull up, 3x12x trx straight arm wide row, 3x10x push ups with feet and hands on medicine ball, 3x12x27kg rope pull down, 3x12x20kg cable curls 
#life
home push ups, sit ups, squats #glife
150 situps core circuit 
#gymoffice