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Exercises

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

Set 2: 3 rounds
Front pulldowns
Effort: Maximum
Front pulldowns
12 reps
Step-Ups
Effort: Very Hard
Step-Ups
1 minute

Set 3: 3 rounds
One-Arm Long Bar Row
Weights: Moderate
Effort: Very Hard
One-Arm Long Bar Row
12 reps
Medicine Ball Side Step Squat to Press
Weights: Heavy
Medicine Ball Side Step Squat to Press
1 minute

Set 4: 3 rounds
Kneeling High Pulley Row
Weights: Heavy
Effort: Very Hard
Kneeling High Pulley Row
Reps until failure
Barbell Rollout From Bench
Effort: Maximum
Barbell Rollout From Bench
1 minute

Set 5: 3 rounds
Shotgun Row
Weights: Heavy
Effort: Very Hard
Shotgun Row
12 reps
Ring Reverse T Flyes
Incline: Moderate
Ring Reverse T Flyes
1 minute

Set 6: 3 rounds
Straight Arm Pulldown
Effort: Maximum
Straight Arm Pulldown
Reps until failure
Barbell Lunges
Weights: Moderate
Barbell Lunges
1 minute

Set 7: 3 rounds
Back machine
Effort: Maximum
Back machine
12 reps
Calf Raises
Effort: Very Hard
Calf Raises
1 minute

Set 8: 3 rounds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Dumbell V-Sit Cross Jab
Effort: Vigorous
Dumbell V-Sit Cross Jab
1 minute

Set 9: 3 rounds
Dumbbell Shrugs
Effort: Maximum
Dumbbell Shrugs
Reps until failure
Squats
Squats
1 minute


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