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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
15 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
15 reps
Reverse Lunges
Reverse Lunges
15 reps
Rest
Rest
1 minute

Set 2: 2 rounds
Push-Ups
Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
12 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
12 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
12 reps
Reverse Lunges
Reverse Lunges
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Push-Ups
Push-Ups
10 reps
Prisoner Squats
Prisoner Squats
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Reverse Lunges
Reverse Lunges
10 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Downward Dog Pushups
Downward Dog Pushups
10 reps
Lunges
Lunges
8 reps
Pogo Hops
Pogo Hops
10 reps
Flying Supermans
Flying Supermans
10 reps
Rest
Rest
1 minute


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