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Exercises

Set 1: 4 rounds
Effort: Vigorous
Bridge
20 reps

Set 2: 3 rounds
Cat Cow
Cat Cow
1 minute

Set 3: 6 rounds
Chest Stretch
Chest Stretch
30 seconds

Set 4: 3 rounds
Center Leg Stretch
Center Leg Stretch
30 seconds

Set 5: 6 rounds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds

Set 6: 5 rounds
Weights: Heavy
Effort: Very Hard
Laying Chest Press
Reps until failure

Set 7: 5 rounds
Weights: Heavy
Effort: Vigorous
Shoulder Press Machine
Reps until failure

Set 8: 5 rounds
Push-Ups
Push-Ups
15 reps

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 5 rounds
Effort: Very Hard
Dips
10 reps

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 5 rounds
Bicep Curls
Bicep Curls
30 reps

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 5 rounds
Wrist Curls
20 reps

Set 15: 1 round
Rest
Rest
1 minute

Set 16: 5 rounds
90-90 Crunches
90-90 Crunches
Reps until failure

Set 17: 1 round
Rest
Rest
1 minute

Set 18: 6 rounds
Alternating Side Crunches
Alternating Side Crunches
Reps until failure

Set 19: 1 round
Rest
Rest
1 minute

Set 20: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
25 minutes

Set 21: 1 round
Effort: Vigorous
Real Basketball
30 minutes


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