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Date
Warmup
1x
FLOOR
PUSHUP SCAPTION
1
10-15
...
...
FLOOR
PUSHUP
2
10
...
...
BAND-RESISTED
ISO-SQUAT ROW
3
10
Round 1
3x
BARBELL
INCLINE BENCH PRESS
1
8-12
...
...
BARBELL
BENT-OVER ROW
2
10
...
...
DUMBBELL
CHEST FLY
3
8-12
...
...
GOAT-BAG
45* BACK EXTENSION
4
10-12
...
...
FLOOR
DECLINE PUSHUP
5
10
Abs
3x
FLOOR
PLANK-TO-PUSHUP
1
30 seconds
...
...
BAND-RESISTED
STATIONARY HK-RUN
2
30 seconds
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
1
...
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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