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Date
Warm-up
1x
CABLE/BAND
EXTERNAL ROTATION
1
12-15/e
...
...
DUMBBELL
BENCH PRESS
2
15-20
...
...
BAND-RESISTED
1/2-KNEELING SA PULLDOWN
3
15/e
Round 1
3x
BARBELL
BENCH PRESS
1
12-15
...
...
VIPER-X
LOW-ROW
2
12
...
...
HIGH PLANK
SHOULDER TAPS
3
10/e
...
...
MED-BALL
RUSSIAN TWISTS
4
40
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
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1
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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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