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Exercises

Set 1: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Kettlebell Swings
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds

Set 14: 1 round
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds

Set 15: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Rest
Rest
10 seconds

Set 16: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Rest
Rest
10 seconds

Set 17: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Rest
Rest
10 seconds

Set 18: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Rest
Rest
10 seconds

Set 19: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Rest
Rest
10 seconds

Set 20: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Rest
Rest
10 seconds

Set 21: 1 round
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 22: 1 round
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 23: 1 round
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 24: 1 round
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 25: 1 round
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 26: 1 round
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Set 27: 1 round
Jumping Jacks
Effort: Maximum
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 28: 1 round
Jumping Jacks
Effort: Maximum
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 29: 1 round
Jumping Jacks
Effort: Maximum
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 30: 1 round
Jumping Jacks
Effort: Maximum
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 31: 1 round
Jumping Jacks
Effort: Maximum
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 32: 1 round
Jumping Jacks
Effort: Maximum
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 33: 1 round
Star Jumps
Star Jumps
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
25 seconds
Rest
Rest
10 seconds

Set 34: 1 round
Star Jumps
Star Jumps
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
25 seconds
Rest
Rest
10 seconds

Set 35: 1 round
Star Jumps
Star Jumps
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
25 seconds
Rest
Rest
10 seconds

Set 36: 1 round
Star Jumps
Star Jumps
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
25 seconds
Rest
Rest
10 seconds

Set 37: 1 round
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
10 seconds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
25 seconds
Rest
Rest
10 seconds

Set 38: 1 round
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
10 seconds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
25 seconds
Rest
Rest
10 seconds

Set 39: 1 round
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
10 seconds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
25 seconds
Rest
Rest
10 seconds

Set 40: 1 round
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
10 seconds
Overhead Press
Overhead Press
20 seconds
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
25 seconds
Rest
Rest
10 seconds


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