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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
12-15/e
...
...
SELECTORIZED
PULLDOWN (5-CT. ECC.)
2
8
...
...
STANDING
WALL ANGELS
3
10
...
...
QUADRUPED
T-SPINE ROTATION
4
8/e
...
...
HIGH PLANK
SHOULDER TAPS
5
12/e
...
...
PLATE (HOLD)
SL ALT. DEADBUG
6
10/e
...
...
DUMBBELL
3-PT. BENCH PRESS
7
5/e
...
...
DUMBBELL
FRONT-TO-LATERAL RAISE
8
8/e
...
...
BAND-RESISTED
PULL APART
9
15-20
ROUND 1
3x
FOOTBALL-BAR
BENCH PRESS
1
5-8
...
...
N-GRIP
PULL UP (5-CT. ECC.)
2
3/e
...
...
DUMBBELL
SEATED OVERHEAD PRESS
3
12/e
ROUND 2
3x
BATTLE-ROPE
SHORT WAVE
1
(:30)
...
...
N-GRIP
PULL UP (5-CT. ECC.)
2
AMRP
...
...
DUMBBELL
SEATED OVERHEAD PRESS
3
8-12
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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