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Exercises

Set 1: 1 round
One Arm Dumbbell Row
One Arm Dumbbell Row
1 minute
Cable Lat Pull Down
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Pendlay Row
Pendlay Row
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Push-Up and Rotation
Push-Up and Rotation
1 minute
Shorty Push-Ups
Shorty Push-Ups
1 minute
Wall Diamond Push-Ups
Wall Diamond Push-Ups
1 minute

Set 2: 1 round
One Arm Dumbbell Row
One Arm Dumbbell Row
1 minute
Cable Lat Pull Down
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Pendlay Row
Pendlay Row
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Push-Up and Rotation
Push-Up and Rotation
1 minute
Shorty Push-Ups
Shorty Push-Ups
1 minute
Wall Diamond Push-Ups
Wall Diamond Push-Ups
1 minute

Set 3: 1 round
One Arm Dumbbell Row
One Arm Dumbbell Row
1 minute
Cable Lat Pull Down
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Pendlay Row
Pendlay Row
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Push-Up and Rotation
Push-Up and Rotation
1 minute
Shorty Push-Ups
Shorty Push-Ups
1 minute
Wall Diamond Push-Ups
Wall Diamond Push-Ups
1 minute

Set 4: 1 round
One Arm Dumbbell Row
One Arm Dumbbell Row
1 minute
Cable Lat Pull Down
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Pendlay Row
Pendlay Row
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Push-Up and Rotation
Push-Up and Rotation
1 minute
Shorty Push-Ups
Shorty Push-Ups
1 minute
Wall Diamond Push-Ups
Wall Diamond Push-Ups
1 minute

Set 5: 1 round
One Arm Dumbbell Row
One Arm Dumbbell Row
1 minute
Cable Lat Pull Down
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Pendlay Row
Pendlay Row
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Push-Up and Rotation
Push-Up and Rotation
1 minute
Shorty Push-Ups
Shorty Push-Ups
1 minute
Wall Diamond Push-Ups
Wall Diamond Push-Ups
1 minute

Set 6: 1 round
One Arm Dumbbell Row
One Arm Dumbbell Row
1 minute
Cable Lat Pull Down
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Pendlay Row
Pendlay Row
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Push-Up and Rotation
Push-Up and Rotation
1 minute
Shorty Push-Ups
Shorty Push-Ups
1 minute
Wall Diamond Push-Ups
Wall Diamond Push-Ups
1 minute


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