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ROUND 1
1x
MINI-BAND
SIDE-BRIDGE CLAMSHELL
1
8/e
...
...
GOAT-BAG
GLUTE BRIDGE
2
15
...
...
PARTNER-RESISTED
BUTTERFLY (5-CT. ECC.)
3
6-8
...
...
BOX
SL DEPTH SQUAT
4
8/e
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
5
12-15/e
ROUND 2
3x
BARBELL
BOX SQUAT (5-CT. ECC.)
1
12,8..
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
2
(:60)
...
...
DB/KETTLE-BELL
BULG. SPLIT-SQUAT
3
6-8/e
...
...
BOX
STEP-OFF LANDING
4
3-5
...
...
HAM CURL MACHINE
HAM CURL (SL-ECC.)
5
8/e
ROUND 3
1x
GOAT-BAG
WIDE-STANCE RDL
1
12-15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
2
3/e
...
...
SELECTORIZED
SL LEG PRESS
3
6-8/e
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
4
15,10
...
...
STATIONARY-BIKE
PEDAL FOR-TIME (MAX EFF.)
5
(:15)
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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