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Description

workout performed on Aug 10


Exercises

Set 1: 1 round
Cycling
Resistance: Moderate
Effort: Light
Cycling
5 minutes
Rope Climb VMX
Rope Climb VMX
5 minutes
Fast Rowing
Resistance: Moderate
Effort: Moderate
Fast Rowing
5 minutes
Rest
Rest
1 minute

Set 2: 5 rounds
AB Wheel On Knees
AB Wheel On Knees
16 reps
Rest
Rest
30 seconds

Set 3: 5 rounds
Kettlebell Squat to Upright Row
Weights: Moderate
Kettlebell Squat to Upright Row
20 reps
Supermans
Supermans
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Landmine Shoulder Throw and Catch
Weights: Moderate
Landmine Shoulder Throw and Catch
30 seconds
Rest
Rest
10 seconds
Overhead shoulder plate press
Weights: Moderate
Overhead shoulder plate press
30 seconds
Rest
Rest
10 seconds

Set 5: 3 rounds
Landmine Rainbow
Weights: Moderate
Landmine Rainbow
30 seconds
Rest
Rest
10 seconds
Plate circles - front to overhead - clockwise
Weights: Moderate
Plate circles - front to overhead - clockwise
30 seconds
Plate circles - front to overhead - counterclockwise
Weights: Moderate
Plate circles - front to overhead - counterclockwise
30 seconds
Rest
Rest
10 seconds

Set 6: 3 rounds
Landmine Rear Lateral Raise - right side
Weights: Moderate
Landmine Rear Lateral Raise - right side
30 seconds
Landmine Rear Lateral Raise - left side
Weights: Moderate
Landmine Rear Lateral Raise - left side
30 seconds
Rest
Rest
10 seconds
Overhead Plate Triceps Extension
Weights: Moderate
Overhead Plate Triceps Extension
30 seconds
Rest
Rest
10 seconds

Set 7: 4 rounds
Weighted fast sit ups - angle 60-90
Weighted fast sit ups - angle 60-90
25 reps
Rest
Rest
30 seconds


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