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551522

00:00:00

Session ID

0

Sessions Already Open...

WARM-UP

1x

Wt.

Warm Up

1

WIDE-GRIP

PULL UP SCAPTION

6-8

Y

Classics

Warm Up

2

VIPER-X

SCAPTION

10-12

Y

Classics

Warm Up

3

VIPER-X

LOW-ROW

5-6

Y

Classics

Warm Up

4

FLOOR

PUSHUP SCAPTION

6-8

Y

Classics

Warm Up

5

FLOOR

PUSHUP

3-4

Y

Classics

Warm Up

6

PRONE

CROSSOVER T-SPINE

6/e

Y

Classics

Warm Up

7

PLATE (HOLD)

SL ALT. DEADBUG

8/e

Y

Classics

Warm Up

8

MINI-BAND

FRONT RAISE LATERAL-PULSE

6

Y

Classics

Warm Up

9

CABLE

LATERAL OBLIQUE

8-12/e

Y

Classics

Warm Up

PRE-GEN

1x

Wt.

Warm Up

FOAM-ROLL

1

(:30)/e

HIP-FLEXOR

0

Classics

Warm Up

FOAM-ROLL

2

(:30)/e

GROIN

0

Classics

Warm Up

FOAM-ROLL

3

(:30)/e

CALVES

0

Classics

Warm Up

ROUND 1

3x

Wt.

Warm Up

1

MINI-BAND

QDP KICKBACKS

6-8/e

0

Classics

Warm Up

2

DUMBBELL

SA BENT-OVER ROW

8/e

0.2

Classics

Warm Up

3

DUMBBELL

ZOTTMAN CURLS

12-15

0.08

Classics

Warm Up

ROUND 2

3x

Wt.

Warm Up

1

ARC/ELLIPTICAL

RUN (50% EFF.)

(:45)

0

Classics

Warm Up

2

N-GRIP

PULL UP (5-CT. ECC.)

3-5

0

Classics

Warm Up

3

DUMBBELL

INCLINE SKULLCRUSHER

8-12

0.24

Classics

Warm Up

ROUND 3

3x

Wt.

Warm Up

1

BAND-RESISTED

LUNGE-TO-HK (ANTI-ROTATION)

0

3/e

Classics

Warm Up

2

STANDING

N-GRIP BICEP (HOLD) W/ CHAIN

0.08

(:30)

Classics

Warm Up

3

CABLE

TRICEP EXT. (ROPE)

0.21

12-15

Classics

Warm Up

3x

AB-FINISHER (3x)

Wt.

Warm Up

1

FLOOR

PLANK-TO-PUSHUP

10/e

0

Classics

Warm Up

2

BAND-RESISTED

STANDING OBLIQUE

(:45)

0

Classics

Warm Up

3

CAPTAIN'S

STRAIGHT LEG RAISE

12-15/e

0.11

Classics

Warm Up

3x

Warm Up

...

Warm Up

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In-Season Upkeep

Week 4

Day 3

Start

Announcement

Submissions

Complete

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