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SLDL (superset with deads, wooden dowel+kbs):
194×10
266×10
266×10
Deadlift (wooden dowel+kbs):
194×10
266×10
266×10
BB Row (overhand, wooden dowel+kbs):
194×10
194×10
194×10
194×10
194×10
KB Cleans:
88×5-5
88×5-5
BTB KB Shrugs:
106×20
106×20
106×20
106×20
106×20
Band Face Pulls (superset with btn pulldowns):
purples ×12
purples ×12
purples ×12
Band BTN Pulldowns:
purples ×12
purples ×12
purples ×12
Band CG Pulldowns (superset with pushdowns):
blue+green ×6
blue+green ×6
blue+green ×6
Band Lat Pushdowns (strict form, dowel):
purple ×15
purple ×15
purple ×15
Lying Hamstring Curl:
purple ×15-15-15-15-15-15
Standing Band Curls (dowel shoulder width – close grip – v-bar-grip, different grip each dropset):
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
purple ×12-12-12
Lying Leg Lift:
doubled red ×15
doubled red ×15
V-Sit Leg Extensions:
doubled red ×15
doubled red ×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 44 minutes