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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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