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Bench
3x
BARBELL
BENCH PRESS
1
8-10
...
...
DUMBBELL
SA TRICEP KICKBACKS
2
8-12/e
Fly
3x
DUMBBELL
CHEST FLY
1
8-12
...
...
FLOOR
TRICEPS PUSH-UP
2
10
Final
3x
LANDMINE
KNEELING CHEST PRESS
1
10
...
...
BAND-RESISTED
TRICEP EXTENSION
2
12
...
...
C2 SKI-ERG
SKI (MAX EFF.)
3
100
...
...
...
...
1
...
Warm Up
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1
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Warm Up
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1
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Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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