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Date
Round 1
3x
BARBELL
HANG CLEAN
1
10
...
...
BOX
REBOUND STANDING JUMP
2
10
Round 2
3x
LANDMINE
TRANSITION-TO-JERK
1
10
...
...
DUMBBELL
SEATED ALT. ISO-HOLD OVERHEAD PRESS
2
8/e
...
...
DUMBBELL
RDL
3
12-15
Round 3
3x
HAMSTRINGS
GLUTE-HAM FALLS
1
10
...
...
DUMBBELL
ZOTTMAN CURLS
2
10
...
...
...
...
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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