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ROUND 1
5x

STANDING
ALT. SPLIT JUMPS (IN SAND)
1
(:45)
...
...

DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
2
(:45)
...
...

MED-BALL
RUSSIAN TWISTS
3
(:45)
...
...

DUMBBELL
CURL-TO-PRESS
4
(:45)
...
...

PLATE-LOADED
BENCH DIPS
5
5/e
...
...

...
...
1
...
...
...

...
...
1
...
...
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...
...
1
...
...
...

...
...
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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