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Warm Up
1x
BOXING W.U.
PLANK SHOULDER TAPS
1
20
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BOXING W.U.
SEAL JACKS
2
20
...
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STANDING
NECK CIRCLES
3
5 each direction
Round 1
3x
BARBELL
PUSH PRESS
1
12
...
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SUPPLEMANTAL
BACK EXTENSIONS
2
12
Round 2
3x
DUMBBELL
SEATED OVERHEAD PRESS
1
8-12
...
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SUPINE
ALT. V-UP
2
10 each side
Shoulders
3x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
8
...
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DUMBBELL
SHRUG
2
15-20
...
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1
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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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