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Warm-up
1x
QUADRUPED
HIP-CIRCLES (REVERSE)
1
10/e
...
...
QUADRUPED
BIRD DOG
2
8/e
...
...
FLOOR
GLUTE BRIDGE
3
20
...
...
QUADRUPED
T-SPINE ROTATION
4
8/e
...
...
FLOOR
PUSHUP
5
15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
6
10/e
...
...
BOXING W.U.
BODY-WEIGHT SQUATS
7
8
...
...
STANDING
VERTICAL JUMP (STICK LANDING)
8
5
Group 1
3x
HEX-BAR
DEADLIFT
1
5-8
...
...
DUMBBELL
INCLINE BENCH PRESS
2
8-12
...
...
BAND-RESISTED
1/2-KNEELING SA ROW
3
15/e
Group 2
CABLE
TRICEP EXT. (DROP-SET)
1
...
...
DUMBBELL
SHRUG (3-CT. PAUSE)
2
12-15
...
...
PARTNER-RESISTED
SIDE ABDUCTION/CLAMSHELL
3
8/e
Overtime
3x
DUMBBELL
BICEP CURL (WORK-THE-RACK)
1
5x5
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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