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Description

Increase strength and power in back,shoulders, and core, burn maximum calories and leave huffing and puffing.


Exercises

Set 1: 1 round
Kettlebell Squat to Upright Row
Weights: Heavy
Kettlebell Squat to Upright Row
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
10 reps
Rest
Rest
30 seconds
Burpees
Effort: Vigorous
Burpees
10 reps
Rest
Rest
30 seconds
Toes to Bar
Toes to Bar
10 reps

Set 2: 1 round
Kettlebell Squat to Upright Row
Weights: Heavy
Kettlebell Squat to Upright Row
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
10 reps
Rest
Rest
30 seconds
Burpees
Effort: Vigorous
Burpees
10 reps
Rest
Rest
30 seconds
Toes to Bar
Toes to Bar
10 reps

Set 3: 1 round
Kettlebell Squat to Upright Row
Weights: Heavy
Kettlebell Squat to Upright Row
10 reps
Rest
Rest
30 seconds
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
10 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
10 reps
Rest
Rest
30 seconds
Burpees
Effort: Vigorous
Burpees
10 reps
Rest
Rest
30 seconds
Toes to Bar
Toes to Bar
10 reps


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