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Date

WARM-UP
1x

STANDING
SL HIP-OPENERS
1
3
WARM-UP
1x

STANDING
SL HIP-OPENERS
1
3
...
...

FLOOR
GLUTE FLOW
2
3
...
...

FLOOR
GLUTE FLOW
2
3
...
...

FLOOR
1/2-KNEELING GROIN
3
7
...
...

FLOOR
1/2-KNEELING GROIN
3
7
...
...

PRONE
'Y' LOW-BACK RAISE
4
5
...
...

PRONE
'Y' LOW-BACK RAISE
4
5
...
...

PLATE (HOLD)
SL ALT. DEADBUG
5
5
...
...

PLATE (HOLD)
SL ALT. DEADBUG
5
5
...
...

PRONE
CROSSOVER T-SPINE
6
5
...
...

PRONE
CROSSOVER T-SPINE
6
5
ROUND 1
5x

BARBELL
SUMO DEADLIFT
1
8
ROUND 1
5x

BARBELL
SUMO DEADLIFT
1
8
...
...

N-GRIP
PULL UP
2
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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