Upper Body, Misc.

Dynamic Warmup
5 min Spin Bike
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Assisted Neutral Grip Chin: 4 x 5 @ 12, 8 ->
Single Arm Cable Row: 3 x 8 @ 4
Face Pull: 3 x 8 @ 80
Push Up: 3 x 5 @ BW
Dead Bugs: 3 x 8 ea side

... Still too much of an afterthought...