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1
    • Prisoner High Knees
    • Bent Over Reverse Scaption
    • Chopper With The Band Four Corners
    • Push Press
    • Punches With The Band
    • Prisoner Squats
    • Ladders
    2
      • Tricep Kick Backs Left Side Only
      • Tricep Kick Backs Right Side Only
      • Superman Pushups
      • One Arm Behind The Neck Shoulder Press Left Side Only
      • One Arm Behind The Neck Shoulder Press Right Side Only
      • Bicep Curls Both Sides
      • Oblique Heel Touches Alternating Sides
      3
        • Sumo Dead Lifts
        • Squat Hold
        • Stationary Lunges With High Knee Alternating Left And Right
        • Invisible Jump Rope
        • Arms Overhead Lunge Left Side Only
        • Arms Overhead Lunge Right Side Only
        • Side Shuffle With Half Burpee
        4
          • Bicep Curls Both Sides
          • Stiff Legged Deadlift With Bent Over Row
          • Stiff Legged Deadlift With Upright Row
          • Arms Overhead Lunge Left Side Only
          • Arms Overhead Lunge Right Side Only
          • Spiderman Pushups
          • Stiff Legged Deadlift With Bent Over Row
          • Stiff Legged Deadlift With Upright Row
          • Arms Overhead Lunge Left Side Only
          • Arms Overhead Lunge Right Side Only
          5
            • Wrestlers
            • Side Bends Alternating Sides
            • Vups
            • Plank With Alternating Press
            • Reverse Crunch With Situp Hold
            • Wrestlers
            • Side Bends Alternating Sides
            • Vups
            • Plank With Alternating Press
            • Reverse Crunch With Situp Hold
            1