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Date
Warm Up
1x
FLOOR
1/2-KNEELING TRICEP STRETCH
1
5 each arm
...
...
MED-BALL
SA ALT. INCLINE PUSHUP
2
12
...
...
CARDIO
JUMPING JACKS
3
20
Round 1
3x
BARBELL
BENCH PRESS
1
4-6
...
...
BARBELL
BENCH PRESS (3-REP CLUSTERS)
2
failure
...
...
DUMBBELL
OVERHEAD TRICEP EXT.
3
12-15
Round 2
3x
BOX
ALT. DEPTH PLYO PUSH UP
1
20
...
...
DUMBBELL
CHEST FLY
2
12
...
...
DUMBBELL
SKULLCRUSHER
3
12-15
Round 3
3x
LANDMINE
1/2-KNEELING SA OVERHEAD PRESS
1
10 each arm
...
...
DUMBBELL
CRUSH PRESS
2
12
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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