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Exercises

Set 1: 1 round
Renegade Row to Hips
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Push Crunch
30 seconds
Bent Over Straight Arm lateral pull
30 seconds

Set 2: 1 round
Renegade Row to Hips
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Push Crunch
30 seconds
Bent Over Straight Arm lateral pull
30 seconds

Set 3: 1 round
Renegade Row to Hips
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Push Crunch
30 seconds
Bent Over Straight Arm lateral pull
30 seconds

Set 4: 1 round
Renegade Row to Hips
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Push Crunch
30 seconds
Bent Over Straight Arm lateral pull
30 seconds
Jumping Jacks
Jumping Jacks
1 minute

Set 5: 1 round
Lunges
Lunges
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps

Set 6: 1 round
Lunges
Lunges
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps

Set 7: 1 round
Lunges
Lunges
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps

Set 8: 1 round
Lunges
Lunges
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Overhead Press
Overhead Press
8 reps
Moderate Stairs
Moderate Stairs
3 minutes


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