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Date
...
...
SUPINE
FLUTTER-KICKS
3
(:20)
...
...
LYING
REVERSE CRUNCH-HUGS
2
15-20
Group Abs
1x
SUPINE
PIGEON CROSSOVER CRUNCH
1
15/e
...
...
BARBELL
INCLINE HIP THRUST
3
15-20
...
...
BARBELL
INCLINE HIP THRUST
3
15-20
...
...
BARBELL
INCLINE HIP THRUST
3
...
...
PLATE (HOLD)
LATERAL LUNGE (FORWARD-HOLD)
2
10-12/e
Group B
3x
DUMBBELL
SQUAT JUMP
1
15
...
...
HAM CURL MACHINE
PRONE HAM CURL
3
12-15
...
...
SELECTORIZED
DONKEY CALF RAISE
2
20-25
A Round
3x
BARBELL
BACK SQUAT
1
10
...
...
TREADMILL
JOG (50% EFF.)
7
(:60)
...
...
STANDING
POGO HOPS
6
25
...
...
BOX
SL DEPTH SQUAT
5
12-15/e
...
...
GOBLET
1-1/4 SQUAT
4
8
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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