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Date
WARM-UP
1x
DUMBBELL
CUBAN PRESS
1
6-8
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
2
15/e
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
3
(3:00)
...
...
BAND-RESISTED
KB HIP-SWINGS
4
20
...
...
BARBELL
INVERTED ROW
5
8-12
...
...
BARBELL
CLEAN-HOP PROGRESSION
6
3/e
...
...
WALL
STANDING OVERHEAD-SCAPTION W/ FOAM ROLLER
7
12-15
...
...
BAND-STRETCH
FROG STRETCH
8
(1:00)
...
...
BOX
F.F.E. ISO-LUNGE BALLISTIC REAR FOOT HOP
9
20/e
PRE-GEN.
1x
FOAM-ROLL
GLUTES
1
(:1:00)
...
...
FOAM-ROLL
SHINS
2
(:1:00)
...
...
FOAM-ROLL
HAMSTRINGS
3
(:1:00)
CLEAN W.U.
1x
BARBELL
CLEAN-TO-HIGH-PULL
1
1-3
...
...
BARBELL
CLEAN-TO-HIGH-PULL
2
1-3
...
...
BARBELL
CLEAN-TO-HIGH-PULL
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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