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Estimated Calories Burned:
250-527

Equipment Needed:
Dumbbells, Sand Bag, Plyo Box, Mat
Weighted Vest (Optional)

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carriers
02 - Heavy DB Swings
03 - ISO Lift Burpees L
04 - Slow Bulgarians L
05 - ISO Lift Burpees R
06 - Slow Bulgarians R
07 - Switch Box Steps
08 - REV Sandbag Lunges
09 - Lateral Box Steps
10 - Sumo Deadlifts
11 - Elevated Calves
12 - Stack Hop Squats
13 - Heavy Side Lunge Pass
14 - Step-up Knees L
15 - ISO Balance Hams L
16 - Suitcase Squats
17 - Step-up Knees R
18 - ISO Balance Hams R
19 - F2B Weed Pullers
20 - Sandbag Curtsies
21 - Rev Pulse Lunges L
22 - Hi-Low Goblet Squats
23 - Rev Pulse Lunges R
24 - Elevated Calves
25 - Switch Box Steps
26 - FWD Sandbag Lunges
27 - Lateral Box Steps
28 - Heavy DB Deadlifts
29 - A-Shift Lunges
30 - Heavy Wall Sits

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.