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Exercises

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

Set 2: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
15 reps
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
12 reps

Set 3: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
15 reps
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
12 reps

Set 4: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
15 reps
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
12 reps

Set 5: 1 round
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
15 reps
Burpees
Effort: Very Hard
Burpees
40 seconds
Ball Tuck and Pike
15 reps

Set 6: 1 round
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
15 reps
Burpees
Effort: Very Hard
Burpees
40 seconds
Ball Tuck and Pike
15 reps

Set 7: 1 round
Man Makers
Weights: Moderate
Man Makers
1 minute

Set 8: 1 round
Man Makers
Weights: Moderate
Man Makers
1 minute


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