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Exercises

Set 1: 3 rounds
Seal Jacks
Seal Jacks
45 seconds
Push-up w pull through
12 reps
Reverse tabletop to reverse plank
12 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Single leg burpees, standing to knee up
20 reps
Speed skater lunge to push kick (forward kick)
20 reps
Back pull at CH 25#
20 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Plank with back row 15#
16 reps
Bicep hammer curl to tricep kickback, alt 10#
24 reps
Narrow Squat Holds
Narrow Squat Holds
20 seconds
Narrow Squat Holds
Narrow Squat Holds
20 seconds
Narrow Squat Holds
Narrow Squat Holds
20 seconds
Rest
Rest
1 minute

Set 4: 3 rounds
Wood chops w cable 17.5#
24 reps
Supermans
Supermans
1 minute
Rest
Rest
1 minute


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