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Description

Don't have time to put in an hour workout! Well let's get it in for 30 minutes. Can you complete all 7 rounds in 30 Minutes??? Post your score! Modify exercise if necessary especially if your missing equipment like a pull-up bar (band, TRX, or dumbbell rows) or need to take out the jump in jump tucks.


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
5 minutes

Set 2: 5 rounds
Surfees
Effort: Maximum
Surfees
12 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
12 reps
Push-Up and Rotation
Push-Up and Rotation
12 reps
Lunge Jump
Effort: Maximum
Lunge Jump
12 reps
Frog Crunches
Frog Crunches
12 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
12 reps

Set 3: 1 round
Quad Stretches
Quad Stretches
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Side Bends
Effort: Moderate
Side Bends
40 seconds
Outside Runners Lunges
Outside Runners Lunges
40 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
40 seconds
Seated Spiral Stretches
Seated Spiral Stretches
40 seconds
Shin Grabs
Shin Grabs
40 seconds


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