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Warm Up
1x
BOXING W.U.
STANDING ARM CIRCLES (F/B)
1
20
...
...
BOXING W.U.
PLANK SHOULDER TAPS
2
20
...
...
CARDIO
JUMPING JACKS
3
20
Bench
3x
BARBELL
BENCH PRESS
1
12
...
...
DUMBBELL
SKULLCRUSHER
2
12-15
Round 2
3x
DUMBBELL
INCLINE BENCH PRESS
1
12
...
...
BAND-RESISTED
TRICEP EXTENSION
2
12
...
...
C2 SKI-ERG
SKI (MAX EFF.)
3
100
Round 3
3x
DUMBBELL
TRICEP BENCH
1
12
...
...
LANDMINE
KNEELING CHEST PRESS
2
12
...
...
...
...
1
...
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1
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1
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Workout
Warm Up
1
Warm Up
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Cool Down
Warm Up
1
Warm Up
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