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Date
WARM-UP
3x
DUMBBELL
GOBLET SQUAT
1
15
...
...
MINI-BAND
QDP HYDRANTS
2
12/e
...
...
MINI-BAND
QDP KICKBACKS
3
8-12/e
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
4
8/e
ROUND 1
3x
BARBELL
SUMO DEADLIFT
1
8-12
...
...
GOAT-BAG
45* BACK EXTENSION
2
15-20
...
...
BAND-RESISTED
CROSSOVER STEP UP
3
8/e
ROUND 2
3x
GOBLET
LATERAL SIDE LUNGE
1
8-12/e
...
...
SHORT-BOX
LINEAR SPEED STEP UP
2
(:15)/e
...
...
STABILITY BALL
HAM CURL
3
12-15
...
...
...
...
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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