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Exercises

Set 1: 1 round
Elliptical
Elliptical
20 minutes
Rest
Rest
20 seconds

Set 2: 3 rounds
Push-Ups
Push-Ups
10 reps
Modified Burpees
Modified Burpees
10 reps
Squat Jumps
Squat Jumps
10 reps
Barbell Squats
Barbell Squats
10 reps

Set 3: 1 round
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds


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