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Exercises

Set 1: 3 rounds
Paused Bench Press
4 reps
Rest
Rest
2 minutes

Set 2: 3 rounds
Paused Shoulder Press
4 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
Pullups Weighed
1 minute

Set 4: 1 round
Monk Pushups
1 minute
Rowing
Rowing
1 minute
Effort: Vigorous
Body Squat
1 minute
Rowing
Rowing
1 minute
Jump Squat
1 minute
Rowing
Rowing
1 minute
Band Pulls
1 minute
Rowing
Rowing
1 minute
Pull Up Hold
1 minute
Rowing
Rowing
1 minute
Fast Crunches
Fast Crunches
1 minute
Rowing
Rowing
1 minute
Straight Leg Sit Up
1 minute
Rowing
Rowing
1 minute
Side To Side Crunchess
1 minute


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