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Exercises

Set 1: 2 rounds
Burpee Pull-Ups
Burpee Pull-Ups
20 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Bicycle Crunches
Bicycle Crunches
20 seconds
Diamond Push Ups
Diamond Push Ups
20 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Box Jumps
Box Jumps
20 seconds
Bear Crawls
Bear Crawls
20 seconds
Flying Supermans
Flying Supermans
20 seconds
Advanced Crow Sequence
Advanced Crow Sequence
20 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Kipping Pull-Ups
Kipping Pull-Ups
20 seconds
Crunches
Crunches
20 seconds
Down Unders
Down Unders
20 seconds
Tricep Dips
Tricep Dips
20 seconds
Rest
Rest
10 seconds

Set 4: 2 rounds
90 Degree Hang
90 Degree Hang
20 seconds
Chest Openers
Chest Openers
20 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
20 seconds
Basketball Shots
Basketball Shots
20 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Handstand
Handstand
20 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Bow Pose
Bow Pose
20 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds

Set 6: 2 rounds
Full Scorpion
Full Scorpion
20 seconds
Fish Pose
Fish Pose
20 seconds
Chin Ups
Chin Ups
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds

Set 7: 2 rounds
Leg Pull Back
Leg Pull Back
20 seconds
Floor Bridge
Floor Bridge
20 seconds
Back Half Sixstep
Back Half Sixstep
20 seconds
Down Unders
Down Unders
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Bicep Stretches
Bicep Stretches
1 minute
Big Toe Forward Bend
Big Toe Forward Bend
1 minute
Chest Stretch
Chest Stretch
1 minute
Double Leg Stretch
Double Leg Stretch
1 minute
Rhomboid Opener
Rhomboid Opener
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Left IT Band Stretch
Left IT Band Stretch
1 minute
Left Tricep Stretch
Left Tricep Stretch
1 minute
Pec Opener
Pec Opener
1 minute
Standing Back Bend
Standing Back Bend
1 minute
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Look up with Arched Back
Look up with Arched Back
1 minute
Good Morning Sunshines
Good Morning Sunshines
1 minute
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
1 minute
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 minute
Garland Pose
Garland Pose
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute
Dolphin Dog
Dolphin Dog
1 minute
Center Leg Stretch
Center Leg Stretch
1 minute
Left IT Band Stretch
Left IT Band Stretch
1 minute
Wide Leg Forward Bend C
Wide Leg Forward Bend C
1 minute
Wide Leg Forward Bend D
Wide Leg Forward Bend D
1 minute
Stretch After Thigh Work
Stretch After Thigh Work
1 minute


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