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Date
WARM-UP
1x
MINI-BAND
SCAPTION-ROW (IN/OUT)
1
15
...
...
DUMBBELL
CHEST-SUPPORTED ROW
2
8-12
...
...
BAMBOO STICK
GOLF STRETCH
3
(:30)/e
...
...
BAND-STRETCH
OVERHEAD FLY
4
10
...
...
BARBELL
INVERTED ROW (5-CT. ECC.)
5
12-15
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
6
15
...
...
MINI-BAND
QDP KICKBACKS
7
8/e
...
...
JUMP-ROPE
JUMP FOR-REPS
8
60
...
...
BAND-STRETCH
FROG STRETCH
9
(1:00)
RACK PULL W.U.
1x
BARBELL
CLEAN-HOP PROGRESSION
1
10
...
...
BARBELL
CLEAN-HOP PROGRESSION
2
8
...
...
BARBELL
CLEAN-HOP PROGRESSION
3
6
ROUND 1
3x
BARBELL
RACK PULL
1
3-5
...
...
MED-BALL
FULL SLAM
2
10
...
...
CABLE/BAND
PALLOF PRESS
3
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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