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Exercises

Set 1: 1 round
High Knees
High Knees
1 minute
Inchworms
Inchworms
1 minute
Plyometric Push-Ups
Plyometric Push-Ups
1 minute
Lunge Jump
Lunge Jump
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Jump Rope (Forward)
Jump Rope (Forward)
1 minute

Set 2: 3 rounds
Band standing Abduction
Band standing Abduction
15 reps
Lateral Band Walk
Lateral Band Walk
15 reps
Standing Leg Curl
Standing Leg Curl
15 reps
Barbell Deadlifts
Barbell Deadlifts
15 reps

Set 3: 3 rounds
Landmine Squat
15 reps
Curtsy Lunge
Curtsy Lunge
15 reps
Leg Press
Leg Press
15 reps
Band Squats with Press
Band Squats with Press
1 minute

Set 4: 3 rounds
Barbell Glute Bridge
Barbell Glute Bridge
15 reps
Alternating Suitcase Split Squats with Kettlebell
Alternating Suitcase Split Squats with Kettlebell
20 reps
BOSU Floor Bridge
BOSU Floor Bridge
15 reps
Trx Pistols
12 reps


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