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Pull
3x
BAND-ASSISTED
PULL UP
1
5-10
...
...
DUMBBELL
INCLINE PULLOVER
2
8-12
Row
3x
BARBELL
BENT-OVER ROW
1
10
...
...
DUMBBELL
BENT OVER SHRUG
2
10
Round 3
3x
DUMBBELL
REVERSE FLY
1
10
...
...
DUMBBELL
UPRIGHT ROW
2
12-15
Shoulder Finish
3x
BARBELL
SEATED Z-PRESS
1
12
...
...
DUMBBELL
SHOULDER FLY
2
12
Agility
1x
SPEED LADDER
MULTIPLE
1
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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