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TOTAL LIFT 091124

TOTAL LIFT • 6m 56s

Pull Circuit

Equipment:
Kettlebells (KB)
Dumbbell (DB)
Band
Bench (or counter/table/cooler)

KB Sumo Alternating Rows
12x each arm

Banded Crossover Single Arm Row
12x each arm

DB BirdDog Row
12x each arm

Complete 2-3x

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    Push DRILLS/CORE
    Equipment:
    Dumbbells (DB)
    Roller/Bench/Floor

    DB Chest Fly (on roller, bench or floor)
    12x

    DB Chest Press (on roller, bench or floor)
    12x

    V Up (both legs or one leg)
    12x

    Full Sit Up
    12x

    Complete 2-3x

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    Lower Body Circuit

    GEAR:
    Barbell/plates
    Medball or back support
    Bench/Chair/Cooler
    KB or DB

    12x Barbell Hip Thruster
    12x Single Leg RDL each leg
    12x Kettle Bell Swings

    Complete 2-3 Rounds

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    06:14
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     Squat/Push Circuit

    Equipment:
    Something to jump/step up on
    DB
    Physio ball/any kind of blow up ball

    12x Box Jumps/Step Ups
    12x DB Thruster
    12x Decline Pushups
    12x DB Wall Squat

    Complete 2-3 rounds

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