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4 days, full body.
Boxing
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1x0 reps |
rest: 45s
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Yoga
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1x0 reps |
rest: 60s
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Barbell Deadlift
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4x10 reps |
rest: 45s
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Barbell Bent-Over Row
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3x12 reps |
rest: 45s
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Dumbbell Bent-Over Row
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2x24 reps |
rest: 45s
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Dumbbell Incline Curl
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2x24 reps |
rest: 45s
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Pull-Up
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3x15 reps |
rest: 45s
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Kettlebell Renegade Row
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1x30 reps |
rest: 45s
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Rowing
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1x0 reps |
rest: 20s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 30s
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2x25 reps |
rest: 0s
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2x15 reps |
rest: 30s
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Kettlebell Push Press
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2x10 reps |
rest: 0s
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Dumbbell Lateral Raise
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2x10 reps |
rest: 30s
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Plank
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2x12 reps |
rest: 0s
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Forearm Plank with Hip Abduction
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2x12 reps |
rest: 30s
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3x20 reps |
rest: 30s
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Cable Kneeling Crunch
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2x20 reps |
rest: 30s
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Dumbbell Upright Row
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2x12 reps |
rest: 0s
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2x12 reps |
rest: 30s
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Jackknife Sit-Up
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2x25 reps |
rest: 0s
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2x12 reps |
rest: 30s
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Dumbbell Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 45s
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Barbell Pullover
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3x12 reps |
rest: 0s
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Dumbbell Fly
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3x12 reps |
rest: 0s
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Dip
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3x12 reps |
rest: 45s
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Dumbbell Tricep Extension
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2x12 reps |
rest: 45s
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Push-Up to Side Plank
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2x12 reps |
rest: 45s
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