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Exercises

Set 1: 1 round
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
2 minutes
Push-Ups
Push-Ups
10 reps
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
2 minutes
Ball Ab Rolls
Ball Ab Rolls
10 reps
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
2 minutes
Ball Plank Pikes
Ball Plank Pikes
10 reps
Rowing
Resistance: Moderate
Effort: Moderate
Rowing
2 minutes
Push-Ups
Push-Ups
10 reps

Set 2: 1 round
Rest
Rest
5 minutes

Set 3: 10 rounds
Push Presses
Weights: Moderate
Push Presses
3 reps
Rest
Rest
1 min 15 secs

Set 4: 1 round
Box Jumps
Box Jumps
10 reps
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
10 reps
Box Jumps
Effort: Moderate
Box Jumps
10 reps
Drop Squats
Drop Squats
10 reps
Box Jumps
Box Jumps
10 reps
Lunge Jump
Lunge Jump
10 reps


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