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Date
WARM-UP
1x
BAND-RESISTED
PULL APART
1
3
...
...
MOBILITY STICK
CHEST-SUPPORTED BEHIND-THE-NECK PRESS
2
3
...
...
QUADRUPED
T-SPINE ROTATION
3
7
...
...
STANDING
SL SKATER HOP
4
5
...
...
BAND-PARTNER
TRIPLE BROAD JUMP
5
5
...
...
STANDING
BROAD JUMP (SL-TO-DBL LEG)
6
5
ROUND 1
5x
HEX-BAR
DEADLIFT
1
10,5,5,3,3
...
...
DUMBBELL
CHEST-SUPPORTED ROW
2
10
...
...
PARTNER-RESISTED
NORDIC HAM CURL (5-CT. ECC.)
3
5
ROUND 2
5x
BARBELL
POWER SHRUG
1
7,5,5,3,3
...
...
N-GRIP
PULL UP
2
7
...
...
EZ-BAR
UPRIGHT ROW
3
10
ROUND 3
3x
CABLE
LATERAL OBLIQUE
1
10/e
...
...
BARBELL
INVERTED ROW
2
(:15)
...
...
DUMBBELL
KNEELING N-GRIP BICEP CURL
3
12
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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