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Description

Work Capacity - 12 minutes


Exercises

Set 1: 1 round
Dumbbell Squats
Dumbbell Squats
10 seconds
Vertical Goblet Squats
Vertical Goblet Squats
10 seconds
Overhead Press
Overhead Press
10 seconds
Crunches
Crunches
15 seconds
Rest
Rest
15 seconds
Dumbbell Squats
Dumbbell Squats
10 seconds
Vertical Goblet Squats
Vertical Goblet Squats
10 seconds
Overhead Press
Overhead Press
10 seconds
Crunches
Crunches
15 seconds
Rest
Rest
15 seconds
Dumbbell Squats
Dumbbell Squats
10 seconds
Vertical Goblet Squats
Vertical Goblet Squats
10 seconds
Overhead Press
Overhead Press
10 seconds
Crunches
Crunches
15 seconds
Rest
Rest
15 seconds
Dumbbell Squats
Dumbbell Squats
10 seconds
Vertical Goblet Squats
Vertical Goblet Squats
10 seconds
Overhead Press
Overhead Press
10 seconds
Crunches
Crunches
15 seconds
Rest
Rest
15 seconds
Dumbbell Squats
10 seconds
Vertical Goblet Squats
Vertical Goblet Squats
10 seconds
Overhead Press
Overhead Press
10 seconds
Crunches
Crunches
15 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Squat Jumps
Squat Jumps
10 seconds
Split Jerk
Split Jerk
20 seconds
Overhead Press
Overhead Press
10 seconds
Rest
Rest
20 seconds
Squat Jumps
Squat Jumps
10 seconds
Split Jerk
Split Jerk
20 seconds
Overhead Press
Overhead Press
10 seconds
Rest
Rest
20 seconds
Squat Jumps
Squat Jumps
10 seconds
Split Jerk
Split Jerk
20 seconds
Overhead Press
Overhead Press
10 seconds
Rest
Rest
20 seconds
Squat Jumps
Squat Jumps
10 seconds
Split Jerk
Split Jerk
20 seconds
Overhead Press
Overhead Press
10 seconds
Rest
Rest
20 seconds
Squat Jumps
Squat Jumps
10 seconds
Split Jerk
Split Jerk
20 seconds
Overhead Press
Overhead Press
10 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Box Jumps
Box Jumps
20 seconds
Broad Jump
20 seconds
Push-Ups
Push-Ups
20 seconds
Box Jumps
Box Jumps
20 seconds
Broad Jump
Broad Jump
20 seconds
Push-Ups
Push-Ups
20 seconds


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  • Upper Body Pusher
    Upper Body Pusher
    12 minutes, Intense
  • Heart Healthy Cardio
    Heart Healthy Cardio
    13 minutes, Intense
  • Incredible Arms
    Incredible Arms
    13 mins 30 secs, Intense
  • All-Around Abs
    All-Around Abs
    15 minutes, Moderate

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