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Exercises

Set 1: 1 round
Backwards Jump Rope
Effort: Maximum
Backwards Jump Rope
5 minutes
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
5 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Right Half Side Plank
Right Half Side Plank
30 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Crunches
Crunches
Reps until failure
Rest
Rest
30 seconds

Set 4: 3 rounds
Kettlebell Halo
Kettlebell Halo
30 seconds
Kettlebell Halo
Kettlebell Halo
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Kettlebell Deadlifts
Weights: Heavy
Kettlebell Deadlifts
10 reps
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
10 reps
Push Presses
Weights: Heavy
Push Presses
10 reps
Rest
Rest
1 min 30 secs

Set 6: 3 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
10 reps
Rest
Rest
1 min 30 secs

Set 7: 3 rounds
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
10 reps
Rest
Rest
1 min 30 secs


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