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Description

Review exercises and have all weights/stations ready to minimize transition time. Do ball slams with a mat underneath and go for speed.


Exercises

Set 1: 1 round
Small Forward Arm Circles
Effort: Vigorous
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Effort: Vigorous
Small Reverse Arm Circles
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Transition
Transition
10 seconds
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
45 seconds
Transition
Transition
10 seconds
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
45 seconds
Transition
Transition
10 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
45 seconds
Transition
Transition
15 seconds
Alternating Bench Dumbbell Fly
Weights: Light
Alternating Bench Dumbbell Fly
1 minute
Transition
Transition
15 seconds
Bench Dips
Bench Dips
45 seconds
Transition
Transition
10 seconds
Straight Punches
Effort: Vigorous
Straight Punches
1 minute
Transition
Transition
15 seconds
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
45 seconds
Transition
Transition
10 seconds
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
45 seconds
Transition
Transition
15 seconds
Isometric Bicep Curls
Weights: Moderate
Isometric Bicep Curls
1 minute
Transition
Transition
10 seconds
Medicine Ball Slams
Weights: Light
Medicine Ball Slams
1 minute


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