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WK 9: TOTAL PUMP

Power Sets:

...

35

1x

10-12

...

lbs

VIPER-X

SCAPTION

00:00

00:00

Check when completed

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WARM-UP

Perform the following exercises as a series.

0

Domus ID

1x

35

1

PULL UP SCAPTION

WIDE-GRIP

...

1x

0

6-8

lbs

35

5

PUSHUP

FLOOR

...

1x

0

3-4

lbs

35

9

LATERAL OBLIQUE

CABLE

...

1x

0.14

8-12/e

lbs

35

2

SCAPTION

VIPER-X

...

1x

0

10-12

lbs

35

6

CROSSOVER T-SPINE

PRONE

...

1x

0

6/e

lbs

35

3

LOW-ROW

VIPER-X

...

1x

0

5-6

lbs

35

7

SL ALT. DEADBUG

PLATE (HOLD)

...

1x

0.1

8/e

lbs

35

4

PUSHUP SCAPTION

FLOOR

...

1x

0

6-8

lbs

35

8

FRONT RAISE LATERAL-PULSE

MINI-BAND

...

1x

0.04

6

lbs

Calculating load data...

ROUND 1

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

Add Velocity

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This Workout:

0

0

0

LOAD

POWER

KCAL

Setup

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