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Date
WARM-UP
1x
DUMBBELL
FRONT-TO-LATERAL RAISE
1
8
...
...
STANDING
WALL ANGELS
2
10
...
...
DUMBBELL
SA TRICEP KICKBACKS
3
8-12
...
...
CABLE
LAT PULLDOWN (5-CT. ECC.)
4
8
...
...
FLOOR
PUSHUP
5
12-15
ROUND 1
3x
DUMBBELL
SEATED ALT. ISO-HOLD OVERHEAD PRESS
1
12/e
...
...
CABLE
TRICEP EXT. (ROPE)
2
15-20
...
...
CABLE/BAND
PALLOF PRESS
3
10/e
ROUND 2
3x
FLOOR
PLANK-TO-PUSHUP
1
8/e
...
...
DUMBBELL
LATERAL RAISE (DROP-SET)
2
12,8
...
...
C2 SKI-ERG
SKI (MAX EFF.)
3
150m
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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