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Description

interval run followed by sixteen 60 second exercises done 3 days a week. do one exercise right after the other with no more than 15 seconds rest between.


Exercises

Set 1: 1 round
Dumbbell Push ups
Dumbbell Push ups
1 minute
Rest
Rest
20 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Rest
Rest
20 seconds
Jumping Lunges
Jumping Lunges
1 minute
Rest
Rest
15 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Rest
Rest
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
20 seconds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute
Rest
Rest
15 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Rest
Rest
15 seconds
Push Presses
Push Presses
1 minute
Rest
Rest
15 seconds
Decline Push Up
1 minute
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
15 seconds
Pull-ups
Pull-ups
1 minute
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
20 seconds
Left Half Side Plank
Left Half Side Plank
1 minute
Rest
Rest
20 seconds
Right Half Side Plank
Right Half Side Plank
1 minute
Rest
Rest
15 seconds
Exploding Dips
1 minute
Rest
Rest
15 seconds
Weighted Squat
Weighted Squat
1 minute


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