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Exercises

Set 1: 2 rounds
Kettlebell Around the Waist
Kettlebell Around the Waist
12 reps
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
12 reps
Rest
Rest
40 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 2 rounds
Kettlebell Chest Presses
Effort: Very Hard
Kettlebell Chest Presses
10 reps
Transition
Transition
40 seconds
Kettlebell Chest Presses
Effort: Very Hard
Kettlebell Chest Presses
10 reps
Transition
Transition
40 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 2 rounds
Kettlebell Chest Flies
Effort: Very Hard
Kettlebell Chest Flies
10 reps
Transition
Transition
40 seconds
Kettlebell Chest Flies
Effort: Very Hard
Kettlebell Chest Flies
10 reps
Transition
Transition
40 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 4 rounds
Diamond Push-Ups With Kettlebell
Effort: Very Hard
Diamond Push-Ups With Kettlebell
10 reps
Rest
Rest
40 seconds

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 3 rounds
Right Kettlebell Bicep Curls
Weights: Heavy
Right Kettlebell Bicep Curls
12 reps
Left Kettlebell Bicep Curls
Weights: Heavy
Left Kettlebell Bicep Curls
12 reps
Rest
Rest
40 seconds

Set 10: 1 round
Rest
Rest
20 seconds

Set 11: 4 rounds
Kettlebell Hammer Curls
Weights: Heavy
Kettlebell Hammer Curls
12 reps
Rest
Rest
40 seconds

Set 12: 1 round
Rest
Rest
20 seconds


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