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Date
ROUND 1
1x
BAND-RESISTED
'Y' SQUAT
1
10-12
...
...
CABLE
1/2-KNEELING ROW (ROPE)
2
8/e
...
...
BAND-STRETCH
1/2-KNEELING DORSIFLEXION
3
12-15/e
...
...
PLATE (HOLD)
5-PT. LUNGE
4
3/e
...
...
BARBELL
CLEAN-HOP PROGRESSION
5
5,5,5
ROUND 2
3x
BARBELL
DEFICIT DEADLIFT
1
8,5,3
...
...
BAND-RESISTED
FACE PULL
2
12-15
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
3
15-20
...
...
SUPINE
THORACIC HOLD W/ FOAM ROLLER
4
(:60)
...
...
KNEELING
KNEES-TO-FEET JUMP
5
3-5
ROUND 3
1x
DUMBBELL
SA UPRIGHT ROW
1
12/e
...
...
BAND-STRETCH
90-90 SQUAT
2
6-8/e
...
...
MED-BALL
SL/SPLIT-LUNGE ISO-LATERAL THROWBACK
3
5/e
...
...
VIPER-X
SA ROW W/ REACH
4
8-12/e
...
...
BAND-RESISTED
N-GRIP BICEP CURL
5
15
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Cool Down
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1
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