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Exercises

Set 1: 1 round
Elbow Plank Hop Outs
Elbow Plank Hop Outs
45 seconds
Rest
Rest
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds
Rest
Rest
30 seconds
Effort: Moderate
Half Burpees
45 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
30 seconds
Jumping Pull-ups
Reps until failure
Rest
Rest
30 seconds
Jumping Pull-ups
Reps until failure
Rest
Rest
30 seconds
Australian Pull-Ups (Wide, Shoulder Width, Closed Grip)
12 reps
Rest
Rest
30 seconds
Dips
Reps until failure
Rest
Rest
30 seconds
Jumping Dips
Reps until failure
Rest
Rest
30 seconds
Push-Ups
Push-Ups
10 reps
Rest
Rest
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
Reps until failure
Rest
Rest
30 seconds
Low Plank To High Plank
10 reps
Rest
Rest
1 minute


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