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Exercises

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

Set 2: 3 rounds
Barbell Shoulder Press
Barbell Shoulder Press
12 reps
Cross Knees to Elbows
Effort: Vigorous
Cross Knees to Elbows
1 minute

Set 3: 3 rounds
Barbell Upright Row
Weights: Heavy
Effort: Very Hard
Barbell Upright Row
12 reps
Chaturanga
Chaturanga
1 minute

Set 4: 3 rounds
Governators
Weights: Maximum
Governators
12 reps
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute

Set 5: 3 rounds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
12 reps
Rotating Elbow Plank
Rotating Elbow Plank
12 reps

Set 6: 3 rounds
Battle Ropes
Effort: Maximum
Battle Ropes
1 minute
Rest
Rest
30 seconds


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