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Date
WARM-UP
1x
DUMBBELL
1-1/2 RDL
1
8
...
...
BOX
SL DEPTH SQUAT
2
12-15/e
...
...
MINI-BAND
SQUAT HOP
3
10
...
...
MINI-BAND
LATERAL LOW-WALK
4
20/e
...
...
MINI-BAND
STANDING HYDRANT (HOLD)
5
(:15)/e
...
...
BALANCE PAD
KNEELING THRUSTERS
6
12-15
PRE-GEN
1x
FOAM-ROLL
IT-BAND
1
(:45)/e
...
...
FOAM-ROLL
GLUTES
2
(:45)/e
ROUND 1
3x
DUMBBELL
GOBLET SQUAT
1
12-15
...
...
STANDING
QUICK-FEET (FORWARD/BACK)
2
(:15)/e
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
3
8/e
ROUND 2
3x
BAND-RESISTED
LATERAL LOW-WALK
1
4/e
...
...
SUPINE
ALT. V-UP
2
10
...
...
VIPER-X
ASSISTED SQUAT HOP
3
12-15
OVERTIME
3x
BAND-RESISTED
TKE/QUAD EXTENSION
1
15/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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