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ROUND 1
3x

DUMBBELL
INCLINE BENCH PRESS
1
(:45)
...
...

MINI-BAND
SQUAT HOP
2
8
...
...

N-GRIP HANDLES
PUSHUP-TO-ALT. HK
3
15/e
...
...

SUPINE
ALT. V-UP
4
20
...
...

DUMBBELL
GOBLET SQUAT (5-CT. ECC.)
5
5/e
ROUND 2
3x

DUMBBELL
N-GRIP BICEP CURL ALT. ISO-HOLD (+10)
1
(:45)
...
...

DUMBBELL
SA BENT-OVER ROW
2
(:20)/e
...
...

KETTLE-BELL
HIP-SWINGS
3
(:45)
...
...

QUICK-FEET
FORWARD/BACK (IN SAND)
4
(:45)
...
...

GOAT-BAG
GLUTE BRIDGE (2-CT. PAUSE)
5
(:45)
...
...

...
...
1
...
Warm Up
...

...
...
1
...
Warm Up
...

...
...
1
...
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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