Workout Plans
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Day 24 : Wednesday

Duration 30 min
Exercises 9
Equipment Yes
Perform one time through. Rest as little as possible.

Exercise 1

Pullup You'll need: Pullup Bar How to
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-- sets
50 reps
as needed rest

Exercise 2

Barbell Thruster (45 Lb Bar) You'll need: Barbell How to
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-- sets
50 reps
as needed rest

Exercise 3

Toes-to-Bar You'll need: Pullup Bar How to
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-- sets
50 reps
as needed 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

Pushup How to
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-- sets
50 reps
as needed rest

Exercise 5

Kettlebell Swing You'll need: Kettlebells How to
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-- sets
50 reps
as needed rest

Exercise 6

Push Press (45 Lb Bar) You'll need: Barbell How to
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-- sets
50 reps
as needed rest

Exercise 7

Burpee How to
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-- sets
50 reps
as needed rest

Exercise 8

Sumo Deadlift to High Pull (45 lb Bar) You'll need: Barbell How to
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-- sets
50 reps
as needed 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
50 reps
as needed 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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