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Exercises

Set 1: 1 round
Burpees
Effort: Moderate
Burpees
10 reps
Squats
Squats
20 reps
Burpees
Effort: Moderate
Burpees
9 reps
Squats
Squats
18 reps
Burpees
Effort: Moderate
Burpees
8 reps
Squats
Squats
16 reps
Burpees
Effort: Moderate
Burpees
7 reps
Squats
Squats
14 reps
Burpees
Effort: Moderate
Burpees
6 reps
Squats
Squats
12 reps
Burpees
Effort: Moderate
Burpees
5 reps
Squats
Squats
10 reps
Burpees
Effort: Moderate
Burpees
4 reps
Squats
Squats
8 reps
Burpees
Effort: Moderate
Burpees
3 reps
Squats
Squats
6 reps
Burpees
Effort: Moderate
Burpees
2 reps
Squats
Squats
4 reps
Burpees
Effort: Moderate
Burpees
1 rep
Squats
Squats
2 reps

Set 2: 1 round
Wallball Shots
Wallball Shots
10 reps
Push-Ups
Push-Ups
20 reps
Wallball Shots
Wallball Shots
9 reps
Push-Ups
Push-Ups
18 reps
Wallball Shots
Wallball Shots
8 reps
Push-Ups
Push-Ups
16 reps
Wallball Shots
Wallball Shots
7 reps
Push-Ups
Push-Ups
14 reps
Wallball Shots
Wallball Shots
6 reps
Push-Ups
Push-Ups
12 reps
Wallball Shots
Wallball Shots
5 reps
Push-Ups
Push-Ups
10 reps
Wallball Shots
Wallball Shots
4 reps
Push-Ups
Push-Ups
8 reps
Wallball Shots
Wallball Shots
3 reps
Push-Ups
Push-Ups
6 reps
Wallball Shots
Wallball Shots
2 reps
Push-Ups
Push-Ups
4 reps
Wallball Shots
Wallball Shots
1 rep
Push-Ups
Push-Ups
2 reps

Set 3: 1 round
In and Outs
In and Outs
10 reps
Jumping Jacks
Jumping Jacks
20 reps
In and Outs
In and Outs
9 reps
Jumping Jacks
Jumping Jacks
18 reps
In and Outs
In and Outs
8 reps
Jumping Jacks
Jumping Jacks
16 reps
In and Outs
In and Outs
7 reps
Jumping Jacks
Jumping Jacks
14 reps
In and Outs
In and Outs
6 reps
Jumping Jacks
Jumping Jacks
12 reps
In and Outs
In and Outs
5 reps
Jumping Jacks
Jumping Jacks
10 reps
In and Outs
In and Outs
4 reps
Jumping Jacks
Jumping Jacks
8 reps
In and Outs
In and Outs
3 reps
Jumping Jacks
Jumping Jacks
6 reps
In and Outs
In and Outs
2 reps
Jumping Jacks
Jumping Jacks
4 reps
In and Outs
In and Outs
1 rep
Jumping Jacks
Jumping Jacks
2 reps


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