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Hyperextension
  1. 00:00:00 15
  2. 00:02:30 15
Front Squat
  1. 00:05:00 30 × 6
  2. 00:07:30 30 × 6
  3. 00:10:00 30 × 6
Clean + Jerk
  1. 00:12:30 50 × 2+2
  2. 00:15:00 50 × 2+2
  3. 00:17:30 60 × 2+2
  4. 00:20:00 65 × 2+2
  5. 00:22:30 70 × 2+2
  6. 00:25:00 70 × 2+2
  7. 00:27:30 75 × 2+2
  8. 00:30:00 80 × 2+1
  9. 00:32:30 80 × 2+1
Back Squat
  1. 00:35:00 75 × 3
  2. 00:37:30 75 × 3
  3. 00:40:00 87.5 × 3
  4. 00:42:30 100 × 3
  5. 00:45:00 100 × 3
  6. 00:47:30 100 × 3
Box Jump
  1. 00:50:00 10
  2. 00:52:30 10
  3. 00:55:00 10
  4. 00:57:30 10
Plank
  1. 01:00:00 45 sec
  2. 01:02:30 45 sec
  3. 01:05:00 45 sec
  4. 01:07:30 45 sec