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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
DUMBBELL
BENCH PRESS
1
10-12
ROUND 1
3x
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (+5)
1
8/e
...
...
BAND-RESISTED
TRICEP EXTENSION
2
(:20)
...
...
BARBELL
BENT-OVER ROW
3
8-12
ROUND 2
3x
CABLE/BAND
PALLOF PRESS
1
10/e
...
...
DUMBBELL
SHRUG
2
15-20
...
...
BATTLE-ROPE
SHORT WAVE
3
(:35)
OVERTIME
3x
FLOOR
PUSHUP
1
AMRP
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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