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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
STANDING
WALL ANGELS
2
10
...
...
DUMBBELL
SA SCAPTION
3
12/e
...
...
QUADRUPED
T-SPINE ROTATION
4
8/e
...
...
HIGH PLANK
SHOULDER TAPS
5
15/e
...
...
MED BALL
LYING BALLISTIC PRESS
6
12-15
...
...
DUMBBELL
LATERAL RAISE (HOLD, +5)
7
(:20)
...
...
CABLE
SEATED ROW (V-GRIP)
8
12-15
...
...
BAND-RESISTED
PULL APART
9
20
PRE-GEN.
1x
FOAM-ROLL
T-SPINE
1
(:1:00)
...
...
FOAM-ROLL
LATS
2
(:1:00)
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:1:00)
BENCH W.U.
1x
DUMBBELL
BENCH PRESS
1
10-12
...
...
DUMBBELL
BENCH PRESS
2
6-8
...
...
DUMBBELL
BENCH PRESS
3
1-3
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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