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Exercises

Set 1: 3 rounds
Barbell Squats
Barbell Squats
12 reps
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Seated Cable Row
12 reps
Hammer Curls
Hammer Curls
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Cycling
Resistance: Light
Effort: Light
Cycling
1 minute
Cycling
Resistance: Moderate
Effort: Moderate
Cycling
1 minute
Cycling
Resistance: Heavy
Effort: Maximum
Cycling
30 seconds

Set 4: 8 rounds
Cycling
Resistance: Light
Effort: Maximum
Cycling
20 seconds
Cycling
Resistance: Light
Effort: Light
Cycling
10 seconds

Set 5: 1 round
Cycling
Resistance: Light
Effort: Light
Cycling
1 minute

Set 6: 8 rounds
Cycling
Resistance: Light
Effort: Maximum
Cycling
20 seconds
Cycling
Resistance: Light
Effort: Light
Cycling
10 seconds

Set 7: 1 round
Cycling
Resistance: Light
Effort: Light
Cycling
1 minute

Set 8: 1 round
90 Lat Stretch
90 Lat Stretch
30 seconds
Bicep Stretches
Bicep Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute


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