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Date
WARM-UP
1x
QUADRUPED
BIRD DOG
1
12/e
...
...
PRONE
CROSSOVER T-SPINE
2
8/e
...
...
SUPINE
GLUTE BRIDGE MARCH
3
10/e
...
...
BAND-STRETCH
HIP-FLEXOR
4
(:30)/e
...
...
DUMBBELL
CUBAN PRESS
5
6-8
...
...
CABLE
ISO-SQUAT ROW (ROPE)
6
12-15
...
...
BAMBOO STICK
HIP-OPENERS
7
6/e
PRE-GEN
1x
FOAM-ROLL
GROIN
1
(:30)/e
...
...
FOAM-ROLL
T-SPINE
2
(:45)
...
...
FOAM-ROLL
CALVES
3
(:30)/e
ROUND 1
3x
BARBELL
RACK PULL
1
8
...
...
HIGH PLANK
SHOULDER TAPS
2
10/e
ROUND 2
3x
PROWLER
HK MARCH
1
30yds
...
...
SHORT-BOX
DB STEP UP-TO-CLEAN
2
6/e
...
...
FLOOR
BEAR STRETCH
3
8
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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