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I'd go with Randy Couture's Grappling Circuit: bent-over row, upright row, military press, goodmornings, split squad right, split squad left, squat + push/press, stiff-legged deadlifts...
10 reps per exercise, 6 sets in total... u will be fried beyond believe!!!
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It's Time for a New Paradigm...
http://www.youtube.com/watch?v=wEzRdZGYNvA
Now, you ponder THAT for a little while...
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