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Description

A combination of all I've learned from many different programs.


Exercises

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

Set 2: 1 round
Plate Shoulder Circle Big To Small Rotation
Effort: Vigorous
Plate Shoulder Circle Big To Small Rotation
12 reps

Set 3: 3 rounds
Behind the Neck To Military Press
Effort: Very Hard
Behind the Neck To Military Press
12 reps
Carioca
Carioca
1 minute

Set 4: 3 rounds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute

Set 5: 3 rounds
Barbell Shrugs
Weights: Heavy
Barbell Shrugs
12 reps
Ab Choppers
Ab Choppers
1 minute

Set 6: 3 rounds
Seated Bent Over Seated Raises
Effort: Very Hard
Seated Bent Over Seated Raises
15 reps
Boxer Shuffle
Effort: Very Hard
Boxer Shuffle
1 minute

Set 7: 3 rounds
Dumbell One Arm Shoulder Press
Effort: Maximum
Dumbell One Arm Shoulder Press
10 reps
Elbow Strike, Knee Strike
Effort: Vigorous
Elbow Strike, Knee Strike
1 minute

Set 8: 3 rounds
Front Towel Raises
Effort: Very Hard
Front Towel Raises
15 reps
Maintain a straight and erect posture with your head up and back straight.
Effort: Vigorous
Run As Hard As You Can
1 minute

Set 9: 3 rounds
Battle Ropes
Effort: Maximum
Battle Ropes
1 minute


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