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Exercises

Set 1: 1 round
Russian Twists
Russian Twists
10 reps
Fifer Scissors
Fifer Scissors
20 seconds
Ab Curls
Ab Curls
20 seconds
Rest
Rest
40 seconds

Set 2: 1 round
Russian Twists
Russian Twists
10 reps
Fifer Scissors
Fifer Scissors
20 seconds
Ab Curls
Ab Curls
20 seconds
Rest
Rest
40 seconds

Set 3: 1 round
Russian Twists
Russian Twists
10 reps
Fifer Scissors
Fifer Scissors
20 seconds
Ab Curls
Ab Curls
20 seconds
Rest
Rest
40 seconds

Set 4: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Mountain Climbers
Mountain Climbers
25 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Mountain Climbers
Mountain Climbers
25 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Prisoner Squats
Prisoner Squats
1 minute
Mountain Climbers
Mountain Climbers
25 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
3 minutes

Set 7: 1 round
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
35 seconds
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
35 seconds
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
2 mins 35 secs

Set 8: 1 round
Barbell Squats
Barbell Squats
45 seconds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
45 seconds
Rest
Rest
45 seconds

Set 9: 1 round
Barbell Squats
Barbell Squats
45 seconds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
45 seconds
Rest
Rest
45 seconds

Set 10: 1 round
Barbell Squats
Barbell Squats
45 seconds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
45 seconds
Rest
Rest
45 seconds

Set 11: 1 round
Barbell Deadlifts
Barbell Deadlifts
45 seconds
Leg Press
Leg Press
45 seconds
Rest
Rest
45 seconds

Set 12: 1 round
Barbell Deadlifts
Barbell Deadlifts
45 seconds
Leg Press
Leg Press
45 seconds
Rest
Rest
45 seconds

Set 13: 1 round
Barbell Deadlifts
Barbell Deadlifts
45 seconds
Leg Press
Leg Press
45 seconds
Rest
Rest
45 seconds

Set 14: 1 round
Barbell Power Cleans
Barbell Power Cleans
1 minute
Rest
Rest
35 seconds

Set 15: 1 round
Barbell Power Cleans
Barbell Power Cleans
1 minute
Rest
Rest
35 seconds

Set 16: 1 round
Barbell Power Cleans
Barbell Power Cleans
1 minute
Rest
Rest
35 seconds

Set 17: 1 round
Lat Pull Down
1 minute
Rest
Rest
35 seconds

Set 18: 1 round
Lat Pull Down
1 minute
Rest
Rest
35 seconds

Set 19: 1 round
Lat Pull Down
1 minute
Rest
Rest
35 seconds

Set 20: 1 round
Ab Leg Ups
10 reps
Rest
Rest
30 seconds

Set 21: 1 round
Ab Leg Ups
10 reps
Rest
Rest
30 seconds

Set 22: 1 round
Ab Leg Ups
10 reps
Rest
Rest
30 seconds

Set 23: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
35 seconds
Rest
Rest
20 seconds

Set 24: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
35 seconds
Rest
Rest
20 seconds

Set 25: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
35 seconds
Rest
Rest
20 seconds


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