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Description

This workout targets upper and lower body. Use a comfortable weight, focusing on maintaining rhythm and form.


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 2: 3 rounds
Surfees
Effort: Vigorous
Surfees
1 minute
Alternating Bent Over Rows
Alternating Bent Over Rows
12 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
12 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Right Lunge with Kettlebell Raise
Weights: Moderate
Right Lunge with Kettlebell Raise
12 reps
Left Lunge with Kettlebell Raise
Left Lunge with Kettlebell Raise
12 reps
Barbell Shrug
Weights: Heavy
Barbell Shrug
12 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Dips with Leg Extension
Dips with Leg Extension
1 minute
Medicine Ball Chops
Weights: Heavy
Medicine Ball Chops
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Rest
Rest
30 seconds
Barbell Reverse Curl to Press With Standing Tricep extension
Barbell Reverse Curl to Press With Standing Tricep extension
12 reps
Seated Ball Toss with Standing Partner
Weights: Moderate
Seated Ball Toss with Standing Partner
15 reps
Neutral Grip Pull Ups
Neutral Grip Pull Ups
Reps until failure


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