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Workout #1

Exercise 1.- 50 Push-ups

Exercise 2.- 40 Mountain Climbers

Exercise 3.- 30 Blimpees

Workout #2

Exercise 1.- 20 50 pound Dead Lifts

Exercise 2.- 40 Box Jumps at least 1 1/2 foot high

Exercise 3.- 35 each side (side) Lateral Lunges

Workout #3

Exercise 1.- 20 yard sprint

Exercise 2.- 20 each side, Side big Steps, fast

Exercise 3.- Hold Isometric squatting position, with a 10 pound medicine ball between legs for 5 minutes.

Workout #4

Exercise 1.- 20 Standing wide-grip straight bar curls, with 60 pounds

Exercise 2.- 40 Decline (legs-up) Push-ups, followed by Isometric Exercise ball squeeze, with arms as straight as can.

Exercise 3.- 40 regular Close grip push-ups

Workout #5

Exercise 1.- 40 Medicine ball 12 pound, sit-up throw above head

Exercise 2.- Side planks feet on ball, hold for 2-3 minutes

Exercise 3.- Upside down push-ups

Workout #6

Exercise 1.- 30 snatch and clean with 50 pounds

Exercise 2.- 20 pull-ups

Exercise 3.- 15 push-ups on dumbbells, and one arm row

Workout #7

Exercise 1.- 20 Box Jumps (Without a pause at top or bottom)

Exercise 2.- 15 Walking Lunges with weighted ball overhead.

Exercise 3.- 3 sets Wall Squats, hold each for 2 minutes

Have a good weekend!

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Please consult your physician before performing any exercises.

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately!