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Exercises

Set 1: 3 rounds
Wallball Shots
Weights: Moderate
Wallball Shots
10 reps

Set 2: 5 rounds
Push Presses
Weights: Heavy
Push Presses
5 reps
Rest
Rest
1 min 15 secs

Set 3: 5 rounds
Push Presses
Weights: Heavy
Push Presses
5 reps
Rest
Rest
30 seconds
Wallball Shots
Weights: Heavy
Wallball Shots
5 reps
Rest
Rest
1 min 30 secs

Set 4: 4 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
8 reps
Rest
Rest
1 minute

Set 5: 1 round
Weights: Heavy
Cable Lat Pull Down
8 reps
Rest
Rest
1 min 15 secs


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