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Exercises

Set 1: 1 round
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
10 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
10 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
10 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
10 seconds

Set 2: 1 round
Weights: Moderate
Cable Lat Pull Down
15 reps
Rest
Rest
10 seconds
Weights: Moderate
Cable Lat Pull Down
15 reps
Rest
Rest
10 seconds
Weights: Moderate
Cable Lat Pull Down
15 reps
Rest
Rest
10 seconds
Weights: Moderate
Cable Lat Pull Down
15 reps
Rest
Rest
10 seconds

Set 3: 1 round
Weights: Moderate
Seated Cable Row
15 reps
Rest
Rest
10 seconds
Weights: Moderate
Seated Cable Row
15 reps
Rest
Rest
10 seconds
Weights: Moderate
Seated Cable Row
15 reps
Rest
Rest
10 seconds
Weights: Moderate
Seated Cable Row
15 reps
Rest
Rest
10 seconds
Rope Pull
Effort: Vigorous
Rope Pull
5 minutes
Rest
Rest
1 minute

Set 4: 1 round
Alternating Side Crunches
Alternating Side Crunches
15 reps
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
15 reps
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
15 reps
Rest
Rest
10 seconds
Circular Crunches
Circular Crunches
15 reps
Rest
Rest
10 seconds
Circular Crunches
Circular Crunches
15 reps
Rest
Rest
10 seconds
Circular Crunches
Circular Crunches
15 reps
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
15 reps
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
15 reps
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
15 reps

Set 5: 1 round
Child's Pose
Child's Pose
2 minutes
Basic Yogic Breath
Basic Yogic Breath
2 minutes


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