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Date
Warmup
1x
BALANCE PAD
SISSY SQUAT
1
10
...
...
STANDING
TOY SOLDIERS
2
10 each leg
...
...
BALANCE PAD
STANDING CALF RAISE
3
10-15
...
...
STANDING
SEAL JACKS
4
10-15
Round 1
3x
BARBELL
BACK SQUAT
1
5-8
...
...
DUMBBELL
RDL
2
12-15
...
...
DB/KETTLE-BELL
BULG. SPLIT-SQUAT
3
8-10 each leg
...
...
DUMBBELL
5,5,10 CALF RAISES
4
5,5,10
...
...
QUADRUPED
BIRD DOG
5
10-12 each leg
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (5-CT ECC.)
6
10-12
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
1
...
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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