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Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Vigorous
Warm-Up Walk
1 minute
Kettlebell Swings
Weights: Light
Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Light
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Light
Left Arm Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Weights: Light
Alternating Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 3: 4 rounds
Weights: Moderate
Dumbbell Deadlift
12 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
15 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
15 reps
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
12 reps
Rest
Rest
30 seconds

Set 4: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 5: 3 rounds
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
12 reps
Governators
Weights: Moderate
Governators
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 7: 3 rounds
Sit-Ups
Sit-Ups
20 reps
Weights: Heavy
Weighted Russian Twists
10 reps
Scissor Kicks
Scissor Kicks
20 reps
Rest
Rest
30 seconds


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