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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15
...
...
WIDE-GRIP
PULL UP SCAPTION
2
10
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
3
6-8
...
...
VIPER-X
LOW-ROW (5-CT ECC.)
4
8
...
...
FLOOR
SHOULDER TAP-TO-PUSH UP
5
15
...
...
STANDING
WALL ANGELS
6
10
...
...
QUADRUPED
T-SPINE REACH-THRU
7
5/e
PRE-GEN.
1x
FOAM-ROLL
T-SPINE
1
(:30)/e
...
...
FOAM-ROLL
VMO/TEAR-DROP
2
(:30)/e
...
...
FOAM-ROLL
CHEST
3
(:30)/e
ROUND 2
3x
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (+3)
1
8/e
...
...
MED-BALL
FULL SLAM
2
10
...
...
SELECTORIZED
ROW (5-CT. ECC.)
3
4-6
ROUND 3
3x
BATTLE-ROPE
SHORT WAVE (REVERSE-GRIP)
1
(:15)
...
...
DUMBBELL
CUBAN PRESS
2
10
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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