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Round 1
3x
EZ-BAR
STANDING BICEP CURL
1
15
...
...
DUMBBELL
OVERHEAD TRICEP EXT.
2
12-15
...
...
BARBELL
HANG CLEAN
3
8
Round 2
3x
DUMBBELL
CONCENTRATION CURLS
1
8-12/e
...
...
EZ-BAR
SKULL CRUSHER
2
12
...
...
BAND-RESISTED
KB HIP-SWINGS
3
12
Round 3
3x
MED-BALL
SL/SPLIT-LUNGE ISO-LATERAL THROWBACK
1
10 each side
...
...
PARTNER
PRONE LEG RAISE / THROW-DOWN
2
10
...
...
MED-BALL
FULL SLAM
3
10
...
...
...
...
1
...
Warm Up
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...
...
1
...
Warm Up
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1
...
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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