This workout is done in supersets, meaning that you will do 2 exercises back to back without rest. Cycle through each pair of exercises 3 times (with a break in between sets) before moving on to the next pair.
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Deadlifts 8x
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Box Jumps with Twist 10x
Do 3x then...
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Plate Squat with Raise 8x
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Chinups 8x
(use machine if you need)
Do 3x then...
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DB Chest Press 10x
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Plyo Pushups 7x
Do 3x then...
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Decline Med Ball Tosses 20x
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Bicycles 30 seconds