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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Box Jumps
Box Jumps
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Box Jumps
Box Jumps
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Dumbbell Chest Press
Dumbbell Chest Press
10 reps
Rest
Rest
20 seconds

Set 3: 1 round
Dumbell Back Row
Dumbell Back Row
15 reps
Dumbell Back Row
Dumbell Back Row
15 reps
Dumbell Back Row
Dumbell Back Row
15 reps
Rest
Rest
15 seconds

Set 4: 1 round
Sit Ups with Reach Ups
Sit Ups with Reach Ups
15 reps
Sit Ups with Reach Ups
Sit Ups with Reach Ups
15 reps
Rest
Rest
10 seconds

Set 5: 1 round
Dumbbell Renegade Rows
Dumbbell Renegade Rows
10 reps
Dumbbell Renegade Rows
Dumbbell Renegade Rows
10 reps
Dumbbell Renegade Rows
Dumbbell Renegade Rows
10 reps
Rest
Rest
5 seconds

Set 6: 1 round
Kettlebell Goblet Squats
Kettlebell Goblet Squats
15 reps
Kettlebell Goblet Squats
Kettlebell Goblet Squats
15 reps
Kettlebell Goblet Squats
Kettlebell Goblet Squats
15 reps
Rest
Rest
25 seconds

Set 7: 1 round
Overhead Press
Overhead Press
15 reps
Overhead Press
Overhead Press
15 reps
Overhead Press
Overhead Press
15 reps
Rest
Rest
20 seconds

Set 8: 1 round
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
8 reps
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
8 reps
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
8 reps
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
8 reps
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
8 reps
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
8 reps
Rest
Rest
15 seconds

Set 9: 1 round
Left Arm Kettlebell Swings
Left Arm Kettlebell Swings
20 reps
Right Arm Kettlebell Swings
Right Arm Kettlebell Swings
20 reps
Left Arm Kettlebell Swings
Left Arm Kettlebell Swings
20 reps
Right Arm Kettlebell Swings
Right Arm Kettlebell Swings
20 reps
Left Arm Kettlebell Swings
Left Arm Kettlebell Swings
20 reps
Right Arm Kettlebell Swings
Right Arm Kettlebell Swings
20 reps
Rest
Rest
10 seconds


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