Intermediate

Exercises

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  Air Bike (Assault Bike)

  Chest, Core, Legs, Shoulders

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  Barbell Back Squat

  Erectors, Glutes, Hamstrings, Quads

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  Barbell Bent-Over Row

  Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps

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  Barbell Front Rack Carry

  Core, Glutes, Quads, Shoulders, Traps, Upper Back

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  Barbell Front Rack Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back

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  Barbell Front Rack Step-Up

  Core, Glutes, Hamstrings, Quads, Upper Back

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  Barbell Front Squat

  Core, Glutes, Quads, Upper Back

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  Barbell Hip Thrust

  Core, Glutes, Hamstrings, Lower Back, Quads

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  Barbell Lateral Lunge

  Adductors, Core, Glutes, Hamstrings, Quads

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  Barbell Overhead Press

  Core, Shoulders, Traps, Triceps, Upper Chest

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  Barbell Power Clean

  Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps

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  Barbell Push Press

  Core, Glutes, Quads, Shoulders, Triceps

• 

  Barbell Reverse Lunge

  Core, Glutes, Hamstrings, Quads

• 

  Barbell Romanian Deadlift (RDL)

  Erectors, Forearms, Glutes, Hamstrings, Lower Back

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  Barbell Split Squat

  Core, Glutes, Hamstrings, Hip Stabilizers, Quads

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  Barbell Step-Up

  Calves, Core, Glutes, Hamstrings, Quads

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  Barbell Thruster

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Barbell Walking Lunge

  Calves, Core, Glutes, Hamstrings, Quads

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  Barbell Zercher Carry

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

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  Barbell Zercher Lunge

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

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  Barbell Zercher Squat

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

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  Battle Ropes

  Arms, Core, Legs, Shoulders

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  Bear Crawl

  Core, Legs, Shoulders

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  Bench Press

  Chest, Shoulders, Triceps

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  Bird Dog Hold

  Core, Glutes, Lower Back, Shoulders

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  Box Jumps

  Calves, Core, Glutes, Quads

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  Box Squat (Various Heights)

  Core, Glutes, Hamstrings, Quadriceps

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  Box Step Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Bulgarian Split Squat

  Core, Glutes, Hamstrings, Quads

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  Burpee Broad Jump

  Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders

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  Burpee to Target Jump (Hybrid Plyometric)

  Calves, Chest, Core, Glutes, Quads, Shoulders

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  Burpees

  Chest, Core, Glutes, Quads, Shoulders

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  Clap Push Up (Plyometrics)

  Chest, Core, Shoulders, Triceps

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  Dead Bug

  Abs, Obliques

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  Deadlifts

  Glutes, Hamstrings, Lats, Lower Back

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  Depth Drop to Broad Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Depth Drop to Vertical Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  Dumbbell Bent-Over Reverse Fly

  Rear Delts, Rhomboids, Traps, Upper Back

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  Dumbbell Bulgarian Split Deadlift

  Core, Erectors, Glutes, Hamstrings

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  Dumbbell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Dumbbell Deadlift to High Pull

  Core, Glutes, Hamstrings, Shoulders, Traps

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  Dumbbell Floor Press

  Chest, Core, Shoulders, Triceps

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  Dumbbell Front Rack Walking Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders

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  Dumbbell Hang Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Dumbbell Incline Press

  Chest, Core, Shoulders, Triceps

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  Dumbbell Lunges

  Core, Glutes, Hamstrings, Quads

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  Dumbbell Meadows Row

  Biceps, Core, Lats, Obliques, Rear Delts, Upper Back

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  Dumbbell Pullover

  Chest, Core, Lats, Triceps

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  Dumbbell Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Dumbbell Seal Row

  Core, Lats, Rear Delts, Rhomboids, Traps

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  Dumbbell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

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  Dumbbell Step-Over

  Core, Glutes, Hamstrings, Quads

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  Dumbbell Thruster

  Core, Glutes, Quads, Shoulders, Triceps

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  Dumbbell Z Press

  Core, Shoulders, Triceps, Upper Back

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  Explosive Step-Up (Plyometrics)

  Calves, Core, Glutes, Hamstrings, Quads

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  Farmer’s Carry

  Core, Forearms, Legs, Shoulders

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  Hand-Release Push-Up

  Chest, Core, Shoulders, Triceps

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  Hanging Knee Raise

  Core, Forearms, Hip Flexors, Shoulders

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  Hanging Leg Raise

  Abs, Forearms, Hip Flexors, Shoulders

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  Inverted Row

  Biceps, Core, Lats, Rear Delts, Rhomboids

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  Kettlebell Alternating Snatch

  Back, Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean

  Core, Forearms, Glutes, Hamstrings, Shoulders

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  Kettlebell Clean & Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Deadlift High Pull

  Core, Forearms, Glutes, Hamstrings, Shoulders, Traps

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  Kettlebell Front Rack Squat

  Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back

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  Kettlebell Goblet Reverse Lunge

  Core, Glutes, Hamstrings, Quads

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  Kettlebell Hang Clean

  Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back

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  Kettlebell Single-Leg Romanian Deadlift

  Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques

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  Kettlebell Snatch

  Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Suitcase Deadlift

  Core, Forearms, Glutes, Hamstrings, Obliques

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  Kettlebell Suitcase Deadlift to March

  Abs, Calves, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps

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  Kettlebell Suitcase March

  Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps

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  Kettlebell Swings

  Core, Glutes, Hamstrings, Shoulders

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  Kettlebell Windmill

  Core, Glutes, Hamstrings, Obliques, Shoulders, Triceps

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  Landmine Anti-Rotation Press (Pallof Press Variation)

  Abs, Core, Glutes, Obliques, Shoulders

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  Landmine Press

  Chest, Core, Shoulders, Triceps

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  Landmine Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Landmine Reverse Lunge to Press

  Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back

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  Landmine Rotational Clean

  Core, Glutes, Hamstrings, Obliques, Quads, Shoulders, Traps

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  Landmine Rotational Press

  Chest, Core, Glutes, Obliques, Shoulders, Triceps

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  Landmine Rotations

  Core, Hips, Obliques, Shoulders

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  Lateral Lunge

  Adductors, Core, Glutes, Quads

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  Lateral Med Ball Slam

  Core, Hips, Lats, Obliques, Shoulders

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  Med Ball Chest Pass (Plyometrics)

  Chest, Core, Shoulders, Triceps

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  Med Ball Overhead Throw (Plyometrics)

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Med Ball Rotational Throw

  Core, Obliques, Shoulders

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  Med Ball Rotational Throw to Wall

  Core, Glutes, Hips, Lats, Obliques, Shoulders

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  Med Ball Scoop Toss (Vertical Power) 

  Calves, Core, Glutes, Hamstrings, Quads

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  Med Ball Slam (Plyometrics)

  Core, Glutes, Lats, Shoulders, Triceps

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  Overhead Press

  Core, Shoulders, Triceps

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  Pause Squat (2-Second Hold)

  Glutes, Hamstrings, Quadriceps

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  Plank Shoulder Tap

  Core, Shoulders, Triceps

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  Pull-Up Hold

  Biceps, Core, Forearms, Lats

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  Pull-Ups

  Biceps, Core, Lats, Upper Back

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  Renegade Row

  Biceps, Core, Lats, Rhomboids, Shoulders

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  Resistance Band Pallof Press Hold

  abdominals, Glutes, Obliques, spinal-erectors

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  Rotational Med Ball Slam

  Core, Hips, Lats, Obliques, Shoulders

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  Rowing Machine

  Biceps, Core, Glutes, Lats, Quads

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  Running

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  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Bear Hug Carry

  Core, Forearms, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Bear Hug Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

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  Sandbag Clean

  Core, Forearms, Glutes, Hamstrings, Lats

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  Sandbag Clean and Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back

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  Sandbag Front Carry

  Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back

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  Sandbag Ground-to-Overhead

  Back, Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Ground-to-Shoulder

  Core, Glutes, Hamstrings, Quads, Traps, Upper Back

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  Sandbag Over Shoulder

  Core, Glutes, Grip, Hamstrings, Quads, Shoulders

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  Sandbag Power Clean

  Biceps, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Power Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back

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  Sandbag Push Press

  Core, Glutes, Quads, Shoulders, Triceps, Upper Back

• 

  Sandbag Rotational Clean

  Core, Glutes, Hamstrings, Obliques, Shoulders

• 

  Sandbag Rotational Lunge

  Core, Glutes, Hamstrings, Obliques, Quads

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  Sandbag Shoulder Carry

  Core, Glutes, Hamstrings, Obliques, Quads, Upper Back

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  Sandbag Shouldering

  Core, Forearms/Grip, Glutes, Hamstrings, Shoulders

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  Sandbag Shouldering to Carry

  Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back

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  Sandbag Squat Clean

  Arms, Core, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Squat to Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Thruster

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Sandbag Zercher Carry

  Biceps, Core, Glutes, Hamstrings, Quads, Upper Back

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  Sandbag Zercher Lunge

  Core, Erectors, Glutes, Hamstrings, Quads

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  Sandbag Zercher Squat

  Core, Erectors, Forearms, Glutes, Hamstrings, Quads

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  Seated Dumbbell Calf Raise

  Calves

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  Single-Arm Dumbbell Dead Stop Row

  Biceps, Core, Lats, Rear Delts, Upper Back

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  Single-Arm Dumbbell Row to Rotation

  Lats, Obliques, Rear Delts, Rhomboids, Traps

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  Single-Leg Lateral Skater Hop to Stick

  Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads

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  Single-Leg RDL (Anti-Rotation)

  Core, Glutes, Hamstrings, Lower Back

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  SkiErg Pull

  Core, Lats, Rear Delts, Triceps

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  SkiErg Sprint

  Core, Lats, Shoulders, Triceps

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  Sled Pull

  Back, Biceps, Core, Legs

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  Sled Push

  Calves, Core, Glutes, Quads

• 

  Step-Ups

  Glutes, Hamstrings, Quads

• 

  Suspension Trainer Fallout

  abdominals, Lats, Shoulders, spinal-erectors

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  Tempo Back Squat

  Core, Glutes, Hamstrings, Quadriceps

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  Wall Ball to Target

  Core, Glutes, Quads, Shoulders

• 

  Wall Balls

  Core, Glutes, Quads, Shoulders, Triceps

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  Wall Sit

  Core, Glutes, Quads

• 

  Y-Bell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

• 

  Y-Bell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps