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PERFORMANCE + FITNESS
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.
Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press