Click each exercise to view a video that shows proper technique. Always perform each movement in a controlled and strict manner.
Dynamic warm up
Run/cycle/row/jump rope 5 minutes
50 Squat to Overhead Press
50 Russian Twists
5 rope climbs (or 5-25 chin-ups)
Run 1 mile
Beginner Version: Reduce Rep Count
Advanced Version: Increase Rep Count, Perform Main Set 2+x
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