Repeat 3x each exercise with 30 sec of rest between each set.
1) Bb front squat 12x
2) Milittary press 12x
3) Db swing 12x
4) Single arm snatch 12x (each arm)
5) Lateral Flexion 12x (each side)
6) Bb single leg Lunge 12x (each leg - do not alternate legs complete 12x one leg and then change legs)
7) Bb Chest Press 12x
8) Bb Triceps Curl 12x
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