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Workout A
Bulgarian plyometric squats 5x5 each side
Elevated paused press ups 5x5, 1x5 super slow
Assisted pull-ups 5x5
Assisted dips 2x8, 1x20
One-legged calf raises 2x8 each side, 1x16 (left) and 1x20 (right)
In-and-outs 3x20
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