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Exercises

Set 1: 1 round
Treadmill Running
Effort: Light
Treadmill Running
5 minutes
X Trainer 20-20-20 Warm Up
2 minutes
Transition
Transition
1 minute

Set 2: 3 rounds
Weights: Light
Effort: Vigorous
Weighted Slams
12 reps
Stability Ball Roll Outs
12 reps
Effort: Moderate
Bosu Jumps
12 reps

Set 3: 1 round
Bosu Burpee
1 minute
Transition
Transition
1 minute

Set 4: 3 rounds
Alternate Dumbell Press- Legs Up - On Bench
12 reps
Transition
Transition
20 seconds
Weights: Light
Wide Leg Plank - DB Lateral Raise
12 reps
Alternate Leg (V) Sit Up
12 reps

Set 5: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
1 minute
Transition
Transition
1 minute

Set 6: 3 rounds
Weights: Moderate
Wide Stance DB Clean & Press
12 reps
Low Burpee
12 reps
Weights: Heavy
Stability Ball Pullover
12 reps

Set 7: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
1 minute
Transition
Transition
1 minute

Set 8: 3 rounds
Stability Ball Rollouts
30 seconds
Elbow Side Plank
30 seconds
Elbow Side Plank
30 seconds

Set 9: 1 round
Effort: Moderate
Treadmill Gradual Incline
5 minutes


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