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Exercises

Set 1: 3 rounds
TRX Atomic Pushup
30 seconds
Transition
Transition
15 seconds
Wallball Shots
Wallball Shots
30 seconds
Transition
Transition
15 seconds
L Pull-Ups
L Pull-Ups
20 seconds
Transition
Transition
15 seconds
Resistance: Heavy
Right Downward Woodchop with Band
20 seconds
Resistance: Heavy
Left Downward Woodchop with Band
20 seconds
Transition
Transition
15 seconds
Deadlifts
Deadlifts
30 seconds
Transition
Transition
15 seconds
Box Jump or Jump Split Squats
Box Jump or Jump Split Squats
30 seconds
Transition
Transition
15 seconds
Bike Crunches
Bike Crunches
30 seconds
Transition
Transition
15 seconds
Barbell Power Cleans
Weights: Moderate
Barbell Power Cleans
30 seconds
Transition
Transition
15 seconds
Band Snapdowns
30 seconds
Transition
Transition
15 seconds
Burpees
Burpees
30 seconds
Recovery
Recovery
2 minutes

Set 2: 1 round
Chest Openers
Chest Openers
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds
Standing Forward Bend
Standing Forward Bend
1 minute
Downward Facing Dog
Downward Facing Dog
1 minute
Cat Cow
Cat Cow
1 minute
Child's Pose
Child's Pose
1 minute
Rolling Back Stretch
Rolling Back Stretch
1 minute
Plow Pose
Plow Pose
1 minute
Seated Spiral Stretches
Seated Spiral Stretches
1 minute
The Saw
The Saw
1 minute


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