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Description

Got this off YouTube posted by Mike Vazquez


Exercises

Set 1: 1 round
Standing Arm Swing
Effort: Vigorous
Standing Arm Swing
25 reps
Bent Over Arm Swing
Effort: Vigorous
Bent Over Arm Swing
25 reps
Bodyweight Shoulder Press
Effort: Vigorous
Bodyweight Shoulder Press
25 reps
PVC Shoulder Stretch
Effort: Vigorous
PVC Shoulder Stretch
25 reps
Band Push-Up
Effort: Vigorous
Band Push-Up
25 reps
Band Punch
Effort: Vigorous
Band Punch
25 reps
Squats
Squats
30 seconds
Squat Jumps
Squat Jumps
30 seconds

Set 2: 1 round
Dumbbell Reverse Grip Push-Up
Effort: Maximum
Dumbbell Reverse Grip Push-Up
15 reps
Hammer Curls
Weights: Heavy
Hammer Curls
15 reps
Rest
Rest
30 seconds
Dumbbell Reverse Grip Push-Up
Effort: Maximum
Dumbbell Reverse Grip Push-Up
15 reps
Hammer Curls
Weights: Heavy
Hammer Curls
15 reps
Rest
Rest
30 seconds
Dumbbell Reverse Grip Push-Up
Effort: Maximum
Dumbbell Reverse Grip Push-Up
15 reps
Hammer Curls
Weights: Heavy
Hammer Curls
15 reps
Rest
Rest
30 seconds
Dumbbell Reverse Grip Push-Up
Effort: Maximum
Dumbbell Reverse Grip Push-Up
15 reps
Hammer Curls
Weights: Heavy
Hammer Curls
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Dip To Knee Tuck
Effort: Vigorous
Dip To Knee Tuck
15 reps
L-Sit To Knee Tuck
Effort: Vigorous
L-Sit To Knee Tuck
15 reps
Rest
Rest
30 seconds
Dip To Knee Tuck
Effort: Vigorous
Dip To Knee Tuck
15 reps
L-Sit To Knee Tuck
Effort: Vigorous
L-Sit To Knee Tuck
15 reps
Rest
Rest
30 seconds
Dip To Knee Tuck
Effort: Vigorous
Dip To Knee Tuck
15 reps
L-Sit To Knee Tuck
Effort: Vigorous
L-Sit To Knee Tuck
15 reps
Rest
Rest
30 seconds
Dip To Knee Tuck
Effort: Vigorous
Dip To Knee Tuck
15 reps
L-Sit To Knee Tuck
Effort: Vigorous
L-Sit To Knee Tuck
15 reps
Rest
Rest
30 seconds

Set 4: 1 round
Dumbbell Punch
Effort: Vigorous
Dumbbell Punch
45 seconds
Rest
Rest
15 seconds
Shoulder Tap
Effort: Very Hard
Shoulder Tap
45 seconds
Rest
Rest
15 seconds
Dumbbell Punch
Effort: Vigorous
Dumbbell Punch
45 seconds
Rest
Rest
15 seconds
Shoulder Tap
Effort: Very Hard
Shoulder Tap
45 seconds
Rest
Rest
15 seconds
Dumbbell Punch
Effort: Vigorous
Dumbbell Punch
45 seconds
Rest
Rest
15 seconds
Shoulder Tap
Effort: Very Hard
Shoulder Tap
45 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Deadlift
Effort: Moderate
Deadlift
10 reps
Pull-Ups
Pull-Ups
5 reps
Push-Ups
Push-Ups
8 reps
Rest
Rest
30 seconds
Deadlift
Effort: Moderate
Deadlift
10 reps
Pull-Ups
Pull-Ups
5 reps
Push-Ups
Push-Ups
8 reps
Rest
Rest
30 seconds
Deadlift
Effort: Moderate
Deadlift
10 reps
Pull-Ups
Pull-Ups
5 reps
Push-Ups
Push-Ups
8 reps
Rest
Rest
30 seconds

Set 6: 1 round
Weighted Push-ups
Weighted Push-ups
10 reps
Clapping Push-Ups
Clapping Push-Ups
10 reps
Rest
Rest
30 seconds
Weighted Push-ups
Weighted Push-ups
10 reps
Clapping Push-Ups
Clapping Push-Ups
10 reps
Rest
Rest
30 seconds
Weighted Push-ups
Weighted Push-ups
10 reps
Clapping Push-Ups
Clapping Push-Ups
10 reps
Rest
Rest
30 seconds
Weighted Push-ups
Weighted Push-ups
10 reps
Clapping Push-Ups
Clapping Push-Ups
10 reps
Rest
Rest
30 seconds
Weighted Push-ups
Weighted Push-ups
10 reps
Clapping Push-Ups
Clapping Push-Ups
10 reps
Rest
Rest
30 seconds

Set 7: 1 round
Medicine Ball Slams
Medicine Ball Slams
30 reps
Russian Twists with a Ball
Russian Twists with a Ball
30 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Medicine Ball Slams
30 reps
Russian Twists with a Ball
Russian Twists with a Ball
30 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Medicine Ball Slams
30 reps
Russian Twists with a Ball
Russian Twists with a Ball
30 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Medicine Ball Slams
30 reps
Russian Twists with a Ball
Russian Twists with a Ball
30 reps
Rest
Rest
30 seconds

Set 8: 1 round
Barbell Squats
Barbell Squats
45 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
45 seconds
Rest
Rest
15 seconds
Barbell Squats
Barbell Squats
45 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
45 seconds
Rest
Rest
15 seconds
Barbell Squats
Barbell Squats
45 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
45 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Push-Ups
Push-Ups
45 seconds
Rest
Rest
15 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
45 seconds
Rest
Rest
15 seconds
Shoulder Tap
Effort: Vigorous
Shoulder Tap
45 seconds
Rest
Rest
15 seconds
Burpees
Effort: Maximum
Burpees
45 seconds
Rest
Rest
15 seconds
Plank Lateral Walk
Plank Lateral Walk
45 seconds
Rest
Rest
15 seconds
Squats
Squats
45 seconds
Rest
Rest
15 seconds
Clapping Push-Ups
Clapping Push-Ups
45 seconds


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