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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

SA UPRIGHT ROTATION

15/e

Y

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Warm Up

2

DUMBBELL

6-PT. RAISE

6

Y

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Warm Up

3

BAND-RESISTED

TKE/QUAD EXTENSION

8/e

Y

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Warm Up

4

MINI-BAND

GLUTE BRIDGE ABDUCTION

20

Y

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Warm Up

5

STANDING

POGO HOPS

20-25

Y

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Warm Up

6

CABLE

SA REAR-DELT EXT.

12/e

Y

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Warm Up

7

DUMBBELL

HIGH-PLANK SA ALT. ISO-ROW

8/e

Y

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Warm Up

8

EZ-BAR

UPRIGHT ROW

12-15

Y

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Warm Up

9

DUMBBELL

STEP-BACK LUNGE-TO-PRESS

3-5/e

Y

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Warm Up

10

BAND-RESISTED

'Y' SQUAT

8-12

Y

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PRE-GEN.

1x

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Wt.

Warm Up

FOAM-ROLL

1

(:30)/e

T-SPINE

0

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Warm Up

FOAM-ROLL

2

(:30)/e

QUADS

0

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Warm Up

FOAM-ROLL

3

(:30)/e

CHEST

0

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Warm Up

FOAM-ROLL

4

(:30)/e

IT-BAND

0

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POWER W.U.

1x

Wt.

Warm Up

1

BARBELL

BENCH PRESS

10-12

45

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Warm Up

2

BARBELL

BENCH PRESS

5-6

0.45

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Warm Up

3

BARBELL

BENCH PRESS

1-3

0.65

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Warm Up

ROUND 1

3x

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Wt.

Warm Up

1

BARBELL

BENCH PRESS W/ CHAINS

3

0.7

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Warm Up

2

BARBELL

DEFICIT DEADLIFT

5-8

0.49

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Warm Up

3

BAND-RESISTED

1/2-KNEELING SA PULLDOWN

8/e

0

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Warm Up

ROUND 2

3x

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Wt.

Warm Up

1

MED-BALL

FULL SLAM

0.03

8-12

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Warm Up

2

MED-BALL

KEG TOSS

0.03

3

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Warm Up

3

MED-BALL

INCLINE PUSHUP

0

15-20

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Warm Up

3x

ROUND 3

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Wt.

Warm Up

1

SELECTORIZED

SL LEG PRESS

6-8/e

0.69

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Warm Up

2

GOAT-BAG

45* BACK EXTENSION

12-15

0.07

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Warm Up

3

DUMBBELL

STANDING OVERHEAD PRESS

8-10

0.19

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Warm Up

3x

ROUND 4

1

BOX

PIVOT-TO-JUMP

2/e

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2

BAND-RESISTED

SPEED STEP UP

4-6/e

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3

STATIONARY-BIKE

PEDAL FOR-TIME (MAX EFF.)

(:15)

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3x

OVERTIME

1

DUMBBELL

CONCENTRATION CURLS

8-12/e

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2

CABLE

SEATED ROW (V-GRIP)

12-15

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