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Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
8 reps
Burpees
Effort: Vigorous
Burpees
10 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
12 reps
Walking Lunges
Walking Lunges
14 reps
Surrenders
16 reps
Walking Lunges
Walking Lunges
14 reps
Kettlebell Swings
Kettlebell Swings
12 reps
Burpees
Burpees
10 reps
Pull-Ups
Pull-Ups
8 reps

Set 2: 1 round
Carry a Sandbag for 400 meters
Weights: Moderate
Carry a Sandbag for 400 meters
1 min 30 secs

Set 3: 1 round
Jumping Jacks
Jumping Jacks
10 reps
Weights: Moderate
Thrusters
12 reps
Left Turkish Get-ups
Left Turkish Get-ups
14 reps
Ice Skaters
Ice Skaters
1 minute
Right Turkish Get-ups
Right Turkish Get-ups
14 reps
Weights: Moderate
Thrusters
12 reps
Jumping Jacks
Jumping Jacks
10 reps

Set 4: 1 round
Weights: Heavy
Sled Pull
1 rep

Set 5: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Push-Ups
Push-Ups
12 reps
Bicep Curls
Weights: Heavy
Bicep Curls
14 reps
Tricep Extensions
Weights: Heavy
Tricep Extensions
16 reps
Bicep Curls
Weights: Heavy
Bicep Curls
14 reps
Push-Ups
Push-Ups
12 reps
Mountain Climbers
Mountain Climbers
30 seconds


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