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0

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WARM-UP

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1x

Wt.

Warm Up

1

BAND-RESISTED

ISO-SQUAT ROW

12-15

Y

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Warm Up

2

DUMBBELL

FRONT-TO-LATERAL RAISE

8/e

Y

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Warm Up

3

PLATE (HOLD)

SL ALT. DEADBUG

10/e

Y

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Warm Up

4

MED-BALL

FULL SLAM

15

Y

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Warm Up

5

DUMBBELL

SA SCAPTION

8/e

Y

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Warm Up

6

BAND-RESISTED

PULL APART

15-20

Y

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BENCH W.U.

1x

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BARBELL

1

10

BENCH PRESS

0.45

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Warm Up

TEST SETS

1-3x

Wt.

Warm Up

1

BARBELL

BENCH PRESS

12+

0.61

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Warm Up

AUXILIARIES

3x

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Wt.

Warm Up

1

CABLE

LAT PULLDOWN

8-12

0.4

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Warm Up

2

DUMBBELL

LATERAL RAISE

15

0.15

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Warm Up

3

BAND-RESISTED

TRICEP EXTENSION

15-20

0.23

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Warm Up

...

...

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1x

ABS/CORE

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Wt.

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1

V-BALL

REVERSE CRUNCH

(:30)

0

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Warm Up

2

V-BALL

TOE TOUCH

(:30)

0

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Warm Up

3

V-BALL

CROSSOVER SIDE-CRUNCH

(:30)/e

0

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Warm Up

3x

Warm Up

...

Warm Up

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