Estimated Calories Burned:
354-713

Equipment Needed:
Barbell + Mat (Dumbbells Options)

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - S2S Bar Hop Taps
02 - Clusters
03 - Side Lunge Pulse L
04 - Hop-Over Tucks
05 - Side Lunge Pulse R
06 - Hop-Over Burpees
07 - Dbl Curl Press-Ups
08 - Dive Bar Taps
09 - In & Out Back Squats
10 - F2B Deadlift Hops
11 - Mountain Kickers
12 - Half Whole Pulse Squats
13 - Overhead Stack Squats
14 - Monkey Bars L
15 - Deadlift Rows
16 - Monkey Bars R
17 - Deadlift Pulse
18 - High Pull Press
19 - Strict L Hops L
20 - BB ISO Balance Hams L
21 - BB Squat Thrusts
22 - Strict L Hops R
23 - BB ISO Balance Hams R
24 - 180 Hop-Over Burpees
25 - BB Split Squats L
26 - Dbl Curl Rev Lunge
27 - BB Split Squats R
28 - 180 Level 3 Sprints
29 - Side Bar Push-ups L
30 - BB Curls
31 - Side Bar Push-ups R
32 - Jump the Broom
33 - Detonation Squats
34 - Rev Pulse Lunges
35 - Row Clean Press
36 - Ab Hold Hop-Overs
37 - Curtsy Squats L
38 - Alt Dead Clean Lunge
39 - Curtsy Squats R
40 - Bar Tap Crunch
41 - BB Plank Jack Grabs
42 - Raise the Bar Crunch
43 - BB Hold U-Swings
44 - ISO Hip Thrusts L
45 - ISO Hip Thrusts R
46 - BB Hip Thrust Ladders
47 - BB Jack Knife Thrusts
48 - BB Ab Rollers
49 - L2R BB Swipe Tucks
50 - BB Flutter Kick Holds

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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