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Exercises

Set 1: 1 round
Deadlift
Effort: Very Hard
Deadlift
5 minutes
Rest
Rest
3 minutes

Set 2: 3 rounds
Cable Crunches
Cable Crunches
12 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Hip Abductor [Sit All The Way Back]
Hip Abductor [Sit All The Way Back]
8 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Back Extension
Back Extension
10 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Battle Rope Woodchop Slams
Battle Rope Woodchop Slams
1 minute
Transition
Transition
45 seconds
Battle Rope Side Plank Wave
Battle Rope Side Plank Wave
1 minute
Transition
Transition
45 seconds
Russian Twist Slams
1 minute
Rest
Rest
1 minute

Set 6: 2 rounds
Rear Kick
Rear Kick
12 reps
Switch Sides
15 seconds
Rear Kick
Rear Kick
12 reps


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