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Hyperextension
  1. 00:00:00 8
  2. 00:02:30 8
  3. 00:05:00 8
Clean + Hang Clean Below Knee
  1. 00:07:30 50 × 1+2
  2. 00:10:00 50 × 1+2
  3. 00:12:30 60 × 1+2
  4. 00:15:00 60 × 1+2
  5. 00:17:30 70 × 1+1
  6. 00:20:00 70 × 1+1
Deadlift
  1. 00:22:30 75 × 3
  2. 00:25:00 90 × 3
  3. 00:27:30 105 × 3
  4. 00:30:00 120 × 3
  5. 00:32:30 127.5 × 3
  6. 00:35:00 127.5 × 3
  7. 00:37:30 127.5 × 3
Box Jump
  1. 00:40:00 6
  2. 00:42:30 6
  3. 00:45:00 6
  4. 00:47:30 6
Plank
  1. 00:50:00 90 sec
  2. 00:52:30 90 sec
  3. 00:55:00 90 sec