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Description

3 Sets Full Body W/O For The Warrior, Mix Martial Arts Athlete In Us. Do This Workout To The Max. Have Plenty Of Towels.


Exercises

Set 1: 1 round
Box Steps
Effort: Vigorous
Box Steps
Reps until failure
Squats W/Resistance Bands
Resistance: Heavy
Effort: Vigorous
Squats W/Resistance Bands
21 seconds
Dumbbell Squats Steps
Effort: Vigorous
Dumbbell Squats Steps
21 seconds
Rest
Rest
1 minute
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
21 seconds
Dumbbell Chest Press 2.0
Weights: Heavy
Effort: Vigorous
Dumbbell Chest Press 2.0
21 seconds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
21 seconds
Push Ups 3.0
Resistance: Moderate
Effort: Vigorous
Push Ups 3.0
21 seconds
Rest
Rest
1 minute
Band Bicep Curls
Resistance: Heavy
Band Bicep Curls
21 seconds
Tricep Extensions 2
Weights: Moderate
Effort: Vigorous
Tricep Extensions 2
21 seconds
Rest
Rest
1 minute
Push Ups 3.0
Resistance: Moderate
Effort: Vigorous
Push Ups 3.0
21 seconds
Ab Work Out Bench
Weights: Light
Effort: Vigorous
Ab Work Out Bench
45 seconds
Sandbag  W/O
Weights: Moderate
Sandbag W/O
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Squats with Band
Resistance: Moderate
Squats with Band
21 seconds
Dumbbell Squats Steps
Effort: Vigorous
Dumbbell Squats Steps
21 seconds
Leg Extensions
Weights: Heavy
Effort: Vigorous
Leg Extensions
21 seconds
Rest
Rest
1 minute
Dumbbell Flys
Weights: Moderate
Effort: Vigorous
Dumbbell Flys
21 seconds
Bench Press 2.0
Weights: Moderate
Bench Press 2.0
21 seconds
Push Ups 3.0
Resistance: Moderate
Effort: Vigorous
Push Ups 3.0
21 seconds
Rest
Rest
1 minute
Resistance Bands Curls
Resistance: Heavy
Resistance Bands Curls
21 seconds
Tricep Extensions 2
Weights: Moderate
Effort: Vigorous
Tricep Extensions 2
21 seconds
Rest
Rest
1 minute
Full Body Sandbag
Effort: Moderate
Full Body Sandbag
Reps until failure

Set 3: 1 round
Dumbbell Squats Steps
Effort: Vigorous
Dumbbell Squats Steps
21 seconds
Leg Extensions
Weights: Heavy
Effort: Vigorous
Leg Extensions
21 seconds
Rest
Rest
1 minute
Dumbbell Chest Press 2.0
Weights: Moderate
Effort: Vigorous
Dumbbell Chest Press 2.0
21 seconds
Bench Press 2.0
Weights: Moderate
Bench Press 2.0
21 seconds
Push Ups 3.0
Resistance: Moderate
Effort: Moderate
Push Ups 3.0
21 seconds
Rest
Rest
1 minute
Resistance Bands Curls
Resistance: Heavy
Resistance Bands Curls
21 seconds
Tricep Extensions 2
Weights: Moderate
Effort: Vigorous
Tricep Extensions 2
21 seconds
Rest
Rest
1 minute
Sandbag Full Body W/O
Weights: Moderate
Sandbag Full Body W/O
3 minutes


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