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WARM-UP
1x
STANDING
WIDE-STANCE HIP CIRCLES (L/R)
1
10/e
...
...
QUADRUPED
ALT. BIRD DOG
2
12/e
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
3
8/e
...
...
SHORT-BOX
LINEAR SPEED STEP UP
4
(:15)/e
...
...
DUMBBELL
HEEL-ELEVATED GOBLET SQUAT
5
12-15
...
...
FLOOR
PLANK
6
(:45)
PRE-GEN
3x
FOAM-ROLL
CHEST
1
(:45)/e
...
...
FOAM-ROLL
QUADS
2
(:45)/e
...
...
FOAM-ROLL
FULL-BACK
3
(:45)/e
ROUND 1
3x
DUMBBELL
SUMO DEADLIFT
1
12-15
...
...
BAND-RESISTED
STANDING OBLIQUE
2
12/e
...
...
DUMBBELL
CURL-TO-PRESS
3
(:30)
ROUND 2
3x
MED-BALL
FULL SLAM
1
10
...
...
CABLE
ISO-SQUAT ROW (ROPE)
2
12-15
...
...
PROWLER
PUSH/PULL COMBO
3
3/e
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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