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Exercises

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

Set 2: 3 rounds
Plank
Plank
1 minute
Rest
Rest
40 minutes

Set 3: 1 round
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
8 reps
Rest
Rest
2 minutes
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
2 minutes
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
4 reps
Rest
Rest
2 minutes

Set 4: 1 round
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
8 reps
Rest
Rest
2 minutes
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
6 reps
Rest
Rest
2 minutes
Barbell Deadlifts
Weights: Maximum
Barbell Deadlifts
4 reps
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Reverse Grip Rows
Weights: Moderate
Barbell Reverse Grip Rows
8 reps
Rest
Rest
2 minutes
Barbell Reverse Grip Rows
Weights: Heavy
Barbell Reverse Grip Rows
6 reps
Rest
Rest
2 minutes
Barbell Reverse Grip Rows
Weights: Maximum
Barbell Reverse Grip Rows
4 reps
Rest
Rest
2 minutes

Set 6: 1 round
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
8 reps
Rest
Rest
2 minutes
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
6 reps
Rest
Rest
2 minutes
Bench Dumbbell Fly
Weights: Maximum
Bench Dumbbell Fly
4 reps
Rest
Rest
2 minutes


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