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Warm Up
1x
BARBELL
OVERHEAD SHRUG
1
20
...
...
STANDING
ARM CIRCLES (F/B)
2
20
...
...
STANDING
TRUNK TWISTS
3
20
Round 1
3x
BARBELL
PUSH PRESS
1
10-12
...
...
DUMBBELL
CHEST-SUPPORTED ROW (PAUSE)
2
10-12
Round 2
3x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
8
...
...
DUMBBELL
STANDING SA OVERHEAD PRESS
2
8/e
...
...
DUMBBELL
LAWNMOWERS
3
8/e
Final Round
2x
C2 SKI-ERG
SKI (MAX EFF.)
1
100
...
...
BAND-ASSISTED
PULL UP
2
8
...
...
...
...
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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