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Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
25 seconds
Squat Pulses
Squat Pulses
45 seconds
Push-Ups
Push-Ups
10 reps
Dynamic Lunges
Dynamic Lunges
1 minute
X Squats
Effort: Moderate
X Squats
45 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
45 seconds
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Crunchy Frogs
Crunchy Frogs
45 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Side Plank Single Arm Row & Push with Weights
Weights: Moderate
Effort: Vigorous
Side Plank Single Arm Row & Push with Weights
24 reps
Rest
Rest
10 seconds
Left Kettlebell Squat Clean Thrusters
Weights: Heavy
Left Kettlebell Squat Clean Thrusters
12 reps
Right Kettlebell Squat Clean Thrusters
Weights: Heavy
Right Kettlebell Squat Clean Thrusters
12 reps
Rest
Rest
10 seconds
Half Turkish Get-Up
Weights: Moderate
Effort: Vigorous
Half Turkish Get-Up
24 reps
Rest
Rest
10 seconds
Ab Wheel Rollouts From Step
Effort: Vigorous
Ab Wheel Rollouts From Step
12 reps
Rest
Rest
45 seconds

Set 3: 2 rounds
Push-Ups
Push-Ups
10 reps
Rest
Rest
20 seconds
Hanging L Raises
Hanging L Raises
10 reps
Rest
Rest
10 seconds
Full Turkish Get-Up's
Weights: Moderate
Effort: Vigorous
Full Turkish Get-Up's
10 reps
Rest
Rest
20 seconds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
12 reps
Rest
Rest
45 seconds

Set 4: 2 rounds
CM Russian Twist
Weights: Moderate
CM Russian Twist
20 reps
Rest
Rest
10 seconds
Lying Bench Leg Pull-in's & Thrust Up's
Effort: Vigorous
Lying Bench Leg Pull-in's & Thrust Up's
20 reps
Rest
Rest
10 seconds
CM Wood Chops
Weights: Moderate
Effort: Vigorous
CM Wood Chops
24 reps
Rest
Rest
10 seconds
Crunchy Frogs
Crunchy Frogs
10 reps
Rest
Rest
45 seconds


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