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Description

Numerous pushing compound movements using several different items. Exercises coupled with plyometrics to help you build up strength, power, and explosiveness. Attempt at your own risk!


Exercises

Set 1: 4 rounds
Push-Ups
Push-Ups
20 reps
Rest
Rest
30 seconds
Stability Ball Chest Press
Weights: Heavy
Stability Ball Chest Press
10 reps
Rest
Rest
30 seconds
Effort: Very Hard
Weighted Squat Jump
10 reps
Rest
Rest
1 minute

Set 2: 4 rounds
5 Way Push-Ups
5 Way Push-Ups
10 reps
Flys
Effort: Very Hard
Flys
20 reps
Rest
Rest
30 seconds
Duck Walk
Effort: Maximum
Duck Walk
20 seconds
Rest
Rest
1 minute

Set 3: 4 rounds
Push Up Jumps
Effort: Maximum
Push Up Jumps
10 reps
Rest
Rest
30 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
10 reps
Rest
Rest
30 seconds
Effort: Vigorous
Burpees And Box Jumps
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Cool-Down Walk
Effort: Moderate
Cool-Down Walk
1 minute


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