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Date
WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-15m
CORE SERIES
1x
V-BALL
HK CROSSOVER HOLD
1
(:30)/e
...
...
V-BALL
SIT-UP
2
20
...
...
V-BALL
TOE TOUCH
3
30
...
...
V-BALL
REVERSE TOE-TAP
4
25
...
...
FLOOR
PLANK
5
(:60)
PRE-EXHAUSTION
3x
DUMBBELL
SA T-ROW
1
12-15/e
...
...
CABLE
'X' REVERSE FLY
2
15-20
...
...
SELECTORIZED
SL KICKBACKS
3
8-12/e
ROUND 1
3x
BARBELL
SUMO DEADLIFT
1
8-12
...
...
EZ-BAR
UPRIGHT ROW
2
15-20
ROUND 2
3x
SELECTORIZED
BENT-ARM SHRUG
1
12-15
...
...
SELECTORIZED
ISO-LATERAL ROW
2
12-15
J.F.F.
3x
DUMBBELL
CONCENTRATION CURLS
1
12-15
...
...
SELECTORIZED
STANDING CALF RAISE
2
AMRP
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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