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Exercises

Set 1: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
40 seconds
Rest
Rest
15 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
40 seconds
Rest
Rest
15 seconds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
40 seconds
Rest
Rest
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
40 seconds
Rest
Rest
15 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
40 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Kettlebell Swings
Kettlebell Swings
40 seconds
Rest
Rest
15 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
40 seconds
Rest
Rest
15 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
40 seconds
Rest
Rest
15 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
40 seconds
Rest
Rest
15 seconds
Burpees
Burpees
40 seconds
Rest
Rest
15 seconds

Set 3: 3 rounds
Medicine Ball Slams
Medicine Ball Slams
40 seconds
Rest
Rest
15 seconds
Russian Twists with a Ball
Russian Twists with a Ball
40 seconds
Rest
Rest
15 seconds
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
40 seconds
Rest
Rest
15 seconds
Good Morning Medicine Ball Catches
Good Morning Medicine Ball Catches
40 seconds
Rest
Rest
15 seconds
Medicine Ball Side Step Squat to Press
Medicine Ball Side Step Squat to Press
40 seconds
Rest
Rest
15 seconds


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