Workout Plans
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Day 11 : Thursday

Duration 30 min
Exercises 9
Equipment Yes
Perform the following exercises on time through without resting.

Exercise 1

Pullup You'll need: Pullup Bar How to
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-- sets
25 reps
-- rest

Exercise 2

Dumbbell Thruster How to
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-- sets
25 reps
-- rest

Exercise 3

Toes-to-Bar You'll need: Pullup Bar How to
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-- sets
25 reps
-- rest
*Hang from pullup bar, whip legs behind your body and swing forward as you lean your torso back. Complete rep by kicking bar.

Exercise 4

Plyo Pushup You'll need: Mat How to
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-- sets
25 reps
-- rest

Exercise 5

Kettlebell Swing You'll need: Kettlebells How to
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-- sets
25 reps
-- rest

Exercise 6

Push Press How to
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-- sets
25 reps
-- rest

Exercise 7

Burpee How to
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-- sets
25 reps
-- rest

Exercise 8

Sumo Deadlift to High Pull You'll need: Barbell How to
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-- sets
25 reps
-- rest
Stand in front of a loaded barbell with a wide stance and your toes pointed out slightly. Squat low and grab the bar with an overhand grip. Stand up explosively, pulling bar upward as you do. Finish with bar just under your chin (with elbows flared).

Exercise 9

Box Jump (20" box) You'll need: Box How to
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-- sets
25 reps
-- rest
Stand in front of a plyo box and squat down low, swinging your arms back as you do. Swing arms forward as you jump. Land on top of box with "soft" knees to decelerate into landing. Jump down and immediately repeat.
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