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Exercises

Set 1: 1 round
Run at a Steady Pace
Run at a Steady Pace
5 minutes
Transition
Transition
1 minute

Set 2: 2 rounds
Overhead Press
Overhead Press
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Squats
Squats
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Barbell Deadlift
Barbell Deadlift
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Push-Ups
Push-Ups
30 seconds
Dumbbell Upright Row to Shoulder Press
30 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Pop Squats
Pop Squats
1 minute
Bent Over Tricep Kick Backs
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Burpees
Burpees
30 seconds
V-Sit Crunches
V-Sit Crunches
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Russian Twists
Russian Twists
1 minute
Plank
Plank
30 seconds
Upward Plank
Upward Plank
30 seconds


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