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Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
4 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 1 round
Pull-Ups
Pull-Ups
5 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
15 reps

Set 4: 1 round
Transition
Transition
1 minute

Set 5: 1 round
Pull-Ups
Pull-Ups
6 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 1 round
Pull-Ups
Pull-Ups
7 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
15 reps

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 1 round
Pull-Ups
Pull-Ups
8 reps
Tricep Push-Ups
Tricep Push-Ups
15 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps

Set 10: 1 round
Transition
Transition
2 minutes

Set 11: 1 round
Pull-Ups
Pull-Ups
8 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps

Set 12: 1 round
Transition
Transition
1 min 30 secs

Set 13: 1 round
Pull-Ups
Pull-Ups
7 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps

Set 14: 1 round
Transition
Transition
1 min 30 secs

Set 15: 1 round
Pull-Ups
Pull-Ups
6 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps

Set 16: 1 round
Transition
Transition
1 min 30 secs

Set 17: 1 round
Pull-Ups
Pull-Ups
5 reps
Fast Push-Ups
Fast Push-Ups
20 reps
Right Leg Squats
Right Leg Squats
12 reps
Left Leg Squats
Left Leg Squats
12 reps

Set 18: 1 round
Transition
Transition
2 minutes


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