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Exercises

Set 1: 1 round
Farmer's Walk
Farmer's Walk
10 minutes
Run As Hard As You Can
Run As Hard As You Can
5 minutes

Set 2: 1 round
1 2 Burpees
1 2 Burpees
15 reps
1 2 Burpees
1 2 Burpees
15 reps
1 2 Burpees
1 2 Burpees
15 reps

Set 3: 1 round
90-90 Crunch Taps
90-90 Crunch Taps
15 reps
90-90 Crunch Taps
90-90 Crunch Taps
15 reps
90-90 Crunch Taps
90-90 Crunch Taps
15 reps

Set 4: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
15 reps
Cross Knees to Elbows
Cross Knees to Elbows
15 reps
Cross Knees to Elbows
Cross Knees to Elbows
15 reps

Set 5: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps

Set 6: 1 round
Ball Crunches
Ball Crunches
15 reps
Ball Crunches
Ball Crunches
15 reps
Ball Crunches
Ball Crunches
15 reps

Set 7: 1 round
Jump Rope
Effort: Very Hard
Jump Rope
30 seconds
Jump Rope
Effort: Very Hard
Jump Rope
30 seconds
Jump Rope
Effort: Very Hard
Jump Rope
30 seconds

Set 8: 1 round
Fast Rowing
Effort: Maximum
Fast Rowing
30 seconds
Fast Rowing
Effort: Maximum
Fast Rowing
30 seconds
Fast Rowing
Effort: Maximum
Fast Rowing
30 seconds

Set 9: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
15 reps
Alternating Bicep Curls
Alternating Bicep Curls
15 reps
Alternating Bicep Curls
Alternating Bicep Curls
15 reps

Set 10: 1 round
Modified Burpees
Modified Burpees
15 reps
Modified Burpees
Modified Burpees
15 reps
Modified Burpees
Modified Burpees
15 reps

Set 11: 1 round
Farmer's Walk
Farmer's Walk
10 minutes
Crunches
Crunches
20 reps
Crunches
Crunches
25 reps
Crunches
Crunches
30 reps
Ball Crunches
Ball Crunches
15 reps
Ball Crunches
Ball Crunches
20 reps
Ball Crunches
Ball Crunches
25 reps

Set 12: 1 round
Walking
Walking
5 minutes


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