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0
Date
WARM-UP
1x
BAND-RESISTED
TKE/QUAD EXTENSION
1
15/e
...
...
BARBELL
CLEAN-HOP PROGRESSION
2
10
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
3
8-12
...
...
DUMBBELL
SA SCAPTION
4
6-8
...
...
PRONE
SOUP BOWL
5
10
...
...
DUMBBELL
GOBLET SQUAT
6
8
...
...
BAND-STRETCH
HIP-FLEXOR
7
(:45)
ROUND 1
3x
HEX-BAR
DEADLIFT
1
6
...
...
STATIONARY-BIKE
PEDAL FOR-TIME (MAX EFF.)
2
(:15)
...
...
DUMBBELL
STANDING OVERHEAD PRESS
3
8-12
ROUND 2
3x
BAND-RESISTED
SEATED PULLDOWN
1
15-20
...
...
HAM CURL MACHINE
HAM CURL (5-CT ECC.)
2
8
...
...
MED-BALL
SL/SPLIT-LUNGE ISO-LATERAL THROWBACK
3
5/e
OVERTIME
3x
CABLE
PULLOVERS (ROPE)
1
12-15
...
...
PLATE (HOLD)
LUNGE WALK
2
8/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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