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Cloud
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Teams Preview

551522

00:00:00

Session ID

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0

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WARM-UP

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1x

Wt.

Warm Up

1

CABLE/BAND

EXTERNAL ROTATION

15/e

Y

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Warm Up

2

PRONE

SLEEPER STRETCH

(:30)/e

Y

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Warm Up

4

BAND-RESISTED

ISO-SQUAT SCAPTION

12

Y

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Warm Up

5

BAND-RESISTED

ISO-SQUAT ROW

6-8

Y

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Warm Up

6

AB-WHEEL

ROLL-OUT

15

Y

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Warm Up

7

BAND-STRETCH

OVERHEAD FLY

12

Y

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Warm Up

8

DUMBBELL

3-PT. BENCH PRESS

5-5-5

Y

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Warm Up

9

BAND-RESISTED

HIGH-PLANK SA ISO PULLDOWN

6-8/e

Y

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Warm Up

10

DUMBBELL

HALF CIRCLES

8-12

Y

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Warm Up

11

CABLE

'X' REVERSE FLY

15

Y

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Warm Up

PRE-GEN

1x

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Wt.

Warm Up

FOAM-ROLL

1

(:30)/e

CHEST

0

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Warm Up

FOAM-ROLL

2

(:30)

T-SPINE

0

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Warm Up

FOAM-ROLL

3

(:30)/e

VMO/TEAR-DROP

0

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Warm Up

FOAM-ROLL

4

(:30)/e

LATS

0

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Warm Up

BENCH W.U.

3x

Wt.

Warm Up

1

DUMBBELL

BENCH PRESS

10-12

0.09

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Warm Up

2

DUMBBELL

BENCH PRESS

5-6

0.12

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Warm Up

3

DUMBBELL

BENCH PRESS

1-3

0.15

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Warm Up

ROUND 1

3x

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Wt.

Warm Up

1

DUMBBELL

BENCH PRESS

5-8

0.24

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Warm Up

2

DUMBBELL

SA T-ROW

12-15

0.28

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Warm Up

3

PLATE (HOLD)

SL ALT. DEADBUG

8-10

0.07

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Warm Up

ROUND 2

3x

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Wt.

Warm Up

1

MED-BALL

LATERAL SHOTPUT (SAM-PUNCH)

0.03

3/e

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Warm Up

2

MED-BALL

SA ALT. INCLINE PUSHUP

0

8/e

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Warm Up

3

MED-BALL

KNEELING CHEST PRESS

0.03

5

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Warm Up

3x

ROUND 3

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Wt.

Warm Up

1

SELECTORIZED

REVERSE-FACING OVERHEAD PRESS

6

0.5

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Warm Up

2

BAND-RESISTED

FACE PULL

12-15

0

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Warm Up

3

SELECTORIZED

TRICEP DIPS W/ CHAIN

8-12

0

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Warm Up

3x

​

2

BATTLE-ROPE

SHORT WAVE (REVERSE-GRIP)

(:15)

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3

BOX

INCLINE PLYO PUSH UP

8

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3x

OVERTIME

1

SELECTORIZED

BENT-ARM SHRUG

12-15

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2

BAND-RESISTED

1/2-KNEELING SA PULLDOWN

6-8/e

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