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Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
30 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Side Lunges
Side Lunges
1 minute
Reverse Lunges
Reverse Lunges
45 seconds
Elbow To Knee Twists
Effort: Moderate
Elbow To Knee Twists
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
1 minute
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Dynamic Lunges
Dynamic Lunges
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
12 reps
Rest
Rest
20 seconds
Barbell Clean and Press
Weights: Maximum
Barbell Clean and Press
10 reps
Rest
Rest
30 seconds
Barbell Reverse Lunge on Bench
Weights: Maximum
Effort: Vigorous
Barbell Reverse Lunge on Bench
10 reps
Rest
Rest
30 seconds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
15 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
10 reps
Rest
Rest
25 seconds
Bench Bridge Hip Thrusts
Weights: Maximum
Effort: Vigorous
Bench Bridge Hip Thrusts
12 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Weights: Maximum
Barbell Shoulder Press
10 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Barbell Stiff Legged Deadlift
Weights: Maximum
Barbell Stiff Legged Deadlift
12 reps
Rest
Rest
25 seconds
Barbell Lunges
Weights: Maximum
Barbell Lunges
12 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Barbell Shoulder Press
12 reps
Rest
Rest
25 seconds
Hack Squats
Weights: Maximum
Hack Squats
10 reps
Rest
Rest
1 minute


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