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Exercises

Set 1: 1 round
Step Ups with Knee Lifts
Step Ups with Knee Lifts
10 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
10 reps
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps

Set 2: 1 round
Step Ups with Knee Lifts
Step Ups with Knee Lifts
10 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
10 reps
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps

Set 3: 1 round
Step Ups with Knee Lifts
Step Ups with Knee Lifts
10 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
10 reps
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps

Set 4: 1 round
Prisoner Squats
Prisoner Squats
10 reps
Stability Ball Chest Press
Weights: Heavy
Stability Ball Chest Press
12 reps

Set 5: 1 round
Prisoner Squats
Prisoner Squats
10 reps
Stability Ball Chest Press
Weights: Heavy
Stability Ball Chest Press
12 reps

Set 6: 1 round
Prisoner Squats
Prisoner Squats
10 reps
Stability Ball Chest Press
Weights: Heavy
Stability Ball Chest Press
12 reps

Set 7: 1 round
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Mountain Climbers
Ball Mountain Climbers
8 reps

Set 8: 1 round
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Mountain Climbers
Ball Mountain Climbers
8 reps

Set 9: 1 round
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Mountain Climbers
Ball Mountain Climbers
8 reps


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