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WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
12-15
...
...
STANDING
WALL ANGELS
2
6-8
...
...
DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
3
3-5/e
...
...
CABLE
SA REAR-DELT EXT.
4
8-12/e
...
...
BAND-STRETCH
SEATED HAMSTRING
5
12-15
...
...
BAND-RESISTED
1/2-KNEELING PULLDOWN
6
8/e
...
...
DUMBBELL
3-PT. BENCH PRESS
7
5,4,3
...
...
QUADRUPED
T-SPINE ROTATION
8
6-8/e
BENCH W.U.
1x
BARBELL
BENCH PRESS
1
10-12
...
...
BARBELL
BENCH PRESS
2
4-6
...
...
BARBELL
BENCH PRESS
3
1-3
ROUND 1
3x
BARBELL
BENCH PRESS
1
5-8
...
...
MED-BALL
SOCCER THROW
2
8
ROUND 2
3x
DUMBBELL
CHEST-SUPPORTED ROW
1
8-12
...
...
KETTLE-BELL
SEATED SA PISTOL-GRIP OVERHEAD PRESS
2
6-8/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
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Workout
Warm Up
1
Warm Up
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Cool Down
Warm Up
1
Warm Up
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