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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - First Responders
02 - Billy Club Swings
03 - Speeding Tickets
04 - Man-Down Push-ups
05 - Traffic Stops
06 - Bi Standers

Circuit 02 (Repeated 2x):
07 - Ghetto Birds
08 - Hands-Up Squats
09 - Bullet Kicks
10 - Lock Down Rows
11 - Pull Over Lunges
12 - Double Jeopardy

Circuit 03 (Repeated 2x):
13 - S2S Speed Traps
14 - Shake Downs
15 - Warning Shots
16 - Defibrillators
17 - Bullet Proof Push-ups
18 - Jacked-Up Hops

Circuit 04 (Repeated 2x):
19 - Fugitive Sprints
20 - K-9 Captures
21 - Riot Squats
22 - Rescue Press
23 - Prisoner Abs
24 - Stop Drop & Roll

Mat Abs:
01 - 187s
02 - Police Bikes
03 - Pit Maneuvers
04 - Foot Patrols L
05 - Holster Holders L
06 - Foot Patrols R
07 - Holster Holders R
08 - Dead on Arrival
09 - Arrested Development

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.