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WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
10/e
...
...
DUMBBELL
SA SCAPTION
2
8/e
...
...
QUADRUPED
T-SPINE ROTATION
3
6-8/e
...
...
FLOOR
1/2-KNEELING OVERHEAD STRETCH
4
(:30)/e
...
...
PLATE-LOADED
BENCH DIPS
5
12-15
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
6
6-8
BENCH W.U.
1x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
6-8
...
...
BARBELL
BENCH PRESS
3
3-5
ROUND 1
3x
BARBELL
BENCH PRESS (5-CT. ECC.)
1
8,6...
...
...
C2 ROWER
ROW (HIGH-INT.)
2
(:45)
...
...
DUMBBELL
LATERAL RAISE (DROP-SET)
3
12,8
ROUND 2
3x
SHORT-BOX
HAND STEP UP
1
10/e
...
...
CABLE-ROPE
FACE PULL
2
12-15
...
...
DUMBBELL
CUBAN PRESS
3
6
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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