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Exercises

Set 1: 1 round
Seated #4
15 seconds
Hover
15 seconds
Standing
15 seconds
Seated Sprint
15 seconds
Recover
15 seconds
Seated Sprint
15 seconds
Recover
15 seconds
Seated Sprint
15 seconds
Recover
15 seconds

Set 2: 1 round
Seated Climb 6
1 minute
Standing Climb
1 minute

Set 3: 1 round
Seated 4.5
30 seconds
Hover
30 seconds
Standing
30 seconds
Seated Sprint
30 seconds
Recover
30 seconds
Seated Sprint
30 seconds
Recover
30 seconds
Seated Sprint
30 seconds
Recover
30 seconds

Set 4: 1 round
Seated Climb 6.5
1 minute
Standing Climb
1 minute

Set 5: 1 round
Seated 5
45 seconds
Hover
45 seconds
Standing
45 seconds
Seated Sprint
45 seconds
Rc
45 seconds
Seated Sprint
45 seconds
Rc
45 seconds
Seated Sprint
45 seconds
Rc
45 seconds

Set 6: 1 round
Seated Climb 7
1 minute
Standing Climb
1 minute

Set 7: 1 round
Seated 6
1 minute
Hover
1 minute
Standing
1 minute
Seated Sprint
1 minute
Rc
1 minute
Seated Sprint
1 minute
Rc
1 minute
Seated Sprint
1 minute
Rc
1 minute

Set 8: 1 round
Seated 8.5
1 minute
Standing 8.5
1 minute

Set 9: 1 round
Seated 7
45 seconds
Hover
45 seconds
Standing
45 seconds
Seated Sprint
45 seconds
Rc
45 seconds
Seated Sprint
45 seconds
Rc
45 seconds
Seated Sprint
45 seconds
Rc
45 seconds

Set 10: 1 round
Seated Climb 9
1 minute
Standing
1 minute

Set 11: 1 round
Seated 7.5
30 seconds
Hover
30 seconds
Standing
30 seconds
Seated Sprint
30 seconds
Rc
30 seconds
Seated Sprint
30 seconds
Rc
30 seconds
Seated Sprint
30 seconds
Rc
30 seconds

Set 12: 1 round
Seated Climb 9.5
1 minute
Standing Climb
1 minute

Set 13: 1 round
Seated 8
30 seconds
Hover
30 seconds
Standing
30 seconds
Seated Sprint
30 seconds
Rc
30 seconds
Seated Sprint
30 seconds
Rc
30 seconds
Seated Sprint
30 seconds
Rc
30 seconds

Set 14: 1 round
Seated Climb 10
1 minute
Standing Climb
1 minute


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