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Exercises

Set 1: 1 round
Sprint
Sprint
40 seconds
Rest
Rest
10 seconds
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Rest
Rest
10 seconds
Sprint
Sprint
40 seconds
Rest
Rest
10 seconds
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Rest
Rest
10 seconds
Sprint
Sprint
40 seconds
Rest
Rest
10 seconds
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Rest
Rest
10 seconds
Burpees
Burpees
40 seconds
Rest
Rest
10 seconds
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Rest
Rest
10 seconds
Burpees
Burpees
40 seconds
Rest
Rest
10 seconds
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Rest
Rest
10 seconds
Burpees
Burpees
40 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Barbell Glute Bridge
Barbell Glute Bridge
40 seconds
Rest
Rest
10 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
40 seconds
Rest
Rest
10 seconds
Barbell Glute Bridge
Barbell Glute Bridge
40 seconds
Rest
Rest
10 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
40 seconds
Rest
Rest
10 seconds
Barbell Glute Bridge
Barbell Glute Bridge
40 seconds
Rest
Rest
10 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
40 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Over Over Unders
Over Over Unders
40 seconds
Rest
Rest
10 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
40 seconds
Rest
Rest
10 seconds
Over Over Unders
Over Over Unders
40 seconds
Rest
Rest
10 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
40 seconds
Rest
Rest
10 seconds
Over Over Unders
Over Over Unders
40 seconds
Rest
Rest
10 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
40 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Jump for Joy
Jump for Joy
40 seconds
Rest
Rest
10 seconds
Ring I Y T
Ring I Y T
40 seconds
Rest
Rest
10 seconds
Jump for Joy
Jump for Joy
40 seconds
Rest
Rest
10 seconds
Ring I Y T
Ring I Y T
40 seconds
Rest
Rest
10 seconds
Jump for Joy
Jump for Joy
40 seconds
Rest
Rest
10 seconds
Ring I Y T
Ring I Y T
40 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Plank on BOSU Back
Plank on BOSU Back
40 seconds
Rest
Rest
10 seconds
Torso Rotations with Medicine Ball
Torso Rotations with Medicine Ball
40 seconds
Rest
Rest
10 seconds
Plank on BOSU
Plank on BOSU
40 seconds
Rest
Rest
10 seconds
Torso Rotations with Medicine Ball
Torso Rotations with Medicine Ball
40 seconds
Rest
Rest
10 seconds
Plank on BOSU
Plank on BOSU
40 seconds
Rest
Rest
10 seconds
Torso Rotations with Medicine Ball
Torso Rotations with Medicine Ball
40 seconds
Rest
Rest
10 seconds


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