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Exercises

Set 1: 1 round
Rowing
Resistance: Light
Effort: Moderate
Rowing
5 minutes
Transition
Transition
1 minute

Set 2: 3 rounds
Back extensions
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Transition
Transition
1 minute

Set 4: 3 rounds
Weights: Heavy
Effort: Moderate
Prone incling bicep curls
40 seconds
Rest
Rest
20 seconds
Weights: Heavy
Effort: Moderate
Prone incline rows
40 seconds
Rest
Rest
20 seconds
Weights: Heavy
Effort: Moderate
Prone incline fly
40 seconds
Rest
Rest
20 seconds
Weights: Moderate
Effort: Moderate
Prone incline front raise
40 seconds
Rest
Rest
20 seconds
Prone incline tricep extension
40 seconds
Rest
Rest
45 seconds

Set 5: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
40 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Transition
Transition
30 seconds

Set 7: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Rest
Rest
20 seconds
Dumbbell Fly
Dumbbell Fly
40 seconds
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
20 seconds
Overhead Press
Overhead Press
40 seconds
Rest
Rest
20 seconds
Dumbell punch
20 seconds
Rest
Rest
45 seconds

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 3 rounds
Cable Lat Pull Down
40 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Transition
Transition
1 minute
Rowing
Effort: Moderate
Rowing
10 minutes
Stretch
5 minutes


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