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Description

Increase weights if it's feeling easy. Push yourself out of your comfort zone


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
10 minutes

Set 2: 3 rounds
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Dumbbell Side Lunge and Touch
Weights: Heavy
Dumbbell Side Lunge and Touch
20 reps
Dumbbell Right Side Bends
Weights: Moderate
Dumbbell Right Side Bends
15 reps
Dumbbell Left Side Bends
Weights: Moderate
Dumbbell Left Side Bends
15 reps
Rest
Rest
35 seconds

Set 4: 2 rounds
Battle Rope
Effort: Maximum
Battle Rope
1 min 5 secs
Rest
Rest
30 seconds

Set 5: 1 round
recumbent bike
Effort: Light
recumbent bike
10 minutes
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds


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