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Description

When you feel like an anaerobic burn in the garage! You need a rower, jump rope, kettle bell, rubber band, dip bar and chin up bar. The jump rope and rower rounds are 3 mins each while the strength exercises are for reps.


Exercises

Set 1: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
3 minutes
Rest
Rest
15 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
40 reps
Rest
Rest
15 seconds
Resistance: Heavy
Effort: Vigorous
Cable Chop With Bands
20 reps
Rest
Rest
15 seconds
Jump Rope
Effort: Vigorous
Jump Rope
3 minutes
Rest
Rest
15 seconds
Chin Ups
Chin Ups
8 reps
Elevated Chest Dips
10 reps
Rest
Rest
30 seconds

Set 2: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
3 minutes
Rest
Rest
15 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
40 reps
Rest
Rest
15 seconds
Resistance: Heavy
Effort: Vigorous
Cable Chop With Bands
20 reps
Rest
Rest
15 seconds
Jump Rope
Effort: Vigorous
Jump Rope
3 minutes
Rest
Rest
15 seconds
Chin Ups
Chin Ups
8 reps
Elevated Chest Dips
10 reps
Rest
Rest
30 seconds

Set 3: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
3 minutes
Rest
Rest
15 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
40 reps
Rest
Rest
15 seconds
Resistance: Heavy
Effort: Vigorous
Cable Chop With Bands
20 reps
Rest
Rest
15 seconds
Jump Rope
Effort: Vigorous
Jump Rope
3 minutes
Rest
Rest
15 seconds
Chin Ups
Chin Ups
8 reps
Elevated Chest Dips
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Fast Rowing
Resistance: Moderate
Effort: Vigorous
Fast Rowing
3 minutes
Rest
Rest
15 seconds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
40 reps
Rest
Rest
15 seconds
Resistance: Heavy
Effort: Vigorous
Cable Chop With Bands
20 reps
Rest
Rest
15 seconds
Jump Rope
Effort: Vigorous
Jump Rope
3 minutes
Rest
Rest
15 seconds
Chin Ups
Chin Ups
8 reps
Elevated Chest Dips
10 reps
Rest
Rest
30 seconds


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