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Page 1: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

1. HIGH KNEES

Page 2: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

2.GOBLET SQUATS

Page 3: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

3.FLUTTER

KICKS

Page 4: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

4.BOX JUMPS

Page 5: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

5.PRESS UPS

Page 6: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

6.PLANK

ROTATION

Page 7: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

7. PLATE

SQUAT CURL

Page 8: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

8.WALL BALL

Page 9: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

9. MOUNTAIN CLIMBERS

Page 10: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

10.KETTLEBELL

SWINGS

Page 11: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

11.HIGH

CRUNCH

Page 12: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

12.BRIDGE

MARCH OUT

Page 13: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

13.SQUAT JUMPS

Page 14: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

14.SUICIDE PLANK

Page 15: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

15.THRUSTERS

Page 16: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

16.BALL SLAMS

Page 17: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

17.SKIPPING

Page 18: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

18.KETTLEBELL

HIGH PULL

Page 19: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

19.RUSSIAN TWISTS

Page 20: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

20.CHEST-FLOORSIDE STEP UP

Page 21: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

21.BEARCRAWL

Page 22: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

22.TOE TAP PLANK

Page 23: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

23.BENT OVER

ROW

Page 24: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

24.WALL SIT

BALL HOLD

Page 25: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

25.EVEREST

CLIMBERS

Page 26: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

26.KETTLEBELL SUMO SQUAT

Page 27: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

27.OPEN/CLOSE

LEGS

Page 28: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

28.BOX JUMP BURPEES

Page 29: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

29.INCHWORMS

Page 30: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

30.REGULAR

PLANK

Page 31: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

31.CLEAN+PRESS

Page 32: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

32.2-FOOT JUMP

OVER BALL

Page 33: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

33.RUN THE STAIRS!!

Page 34: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

34.KB OVERHEAD

LUNGE

Page 35: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

35.WINDSCREEN

WIPERS

Page 36: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

36.BOX STEP UP KETTLEBELL

Page 37: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

37.BURPEES

Page 38: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

38.CAT/COW

PLANK

Page 39: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

39.SHOULDER

PRESS

Page 40: littleumph.files.wordpress.com · Web viewgoblet squats. 3. flutter kicks. 4. box jumps. 5. press ups. 6. plank rotation. 7. plate squat curl. 8. wall ball. 9. mountain climbers

40.VERTICAL

BALL THROW

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