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Exercises

Set 1: 1 round
Hamstring Stretches
Hamstring Stretches
1 minute
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
2 minutes

Set 2: 2 rounds
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
Reps until failure
Dumbell Lunge & Curl
Effort: Very Hard
Dumbell Lunge & Curl
Reps until failure

Set 3: 1 round
Burpees
Effort: Vigorous
Burpees
Reps until failure
5 Way Push-Ups
5 Way Push-Ups
Reps until failure
Dumbbell Split Jumps
Weights: Moderate
Dumbbell Split Jumps
Reps until failure
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
Reps until failure

Set 4: 3 rounds
Dumbell One Arm Tricep Extension
Effort: Very Hard
Dumbell One Arm Tricep Extension
Reps until failure
Body Tricep Press
Effort: Very Hard
Body Tricep Press
Reps until failure

Set 5: 3 rounds
One Arm Planck Bicep Curl
Effort: Maximum
One Arm Planck Bicep Curl
Reps until failure
Half Kneeling Shoulder Press
Effort: Maximum
Half Kneeling Shoulder Press
Reps until failure

Set 6: 3 rounds
V-Sit Lying Down Ball Throw And Catch
Effort: Very Hard
V-Sit Lying Down Ball Throw And Catch
Reps until failure
Russian Twists with a Ball
Russian Twists with a Ball
Reps until failure
Alternating Side Planks
Alternating Side Planks
Reps until failure

Set 7: 1 round
Inchworm Push-Ups
Inchworm Push-Ups
Reps until failure


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