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Krug 1
Diagonal plate chop
Squat jump
Reverse lunge
Db push up with row
Flutter kicks
Front squat
Push press
Swimmers
Hanging leg raise
Unstable push up
Scissors flutter kick
Db shoulder press
Good morning
Db chest press on ground
Resistance band hip
extension
Single leg calf raises
Dips

Krug 2
Burpees
Lateral lunges
Clap push up
Lunge with plate twist
Squat hold+ squat
jump
Weighted v-up
Superman
Diagonal plate chop
Romanian DL
Flutter kicks
Pull ups
Scissor jumps
Db / plate lateral raise
Scissor flutter kicks
Standing hip flexion
Standing hip abduction
Shoulder burn circuit
flutter forward
up
reverse
down
small forward
rotation
small backward
shoulder press
bent arm chest fly
straight arm shrugs

Krug 3
Tuck jumps
Lunge with plate twist
Pullups
Push up on cadence
Jackknives
Db front raise
Squat hold+ squat
jump
Flutter kicks
Db push up with row
Squat hold
Plate lateral raise
Leg lowers
Burpees
Dips
Scissor flutter kicks
DB shoulder press
Skate jumps
Shoulder burn circuit
flutter forward
up
reverse
down
small forward
rotation
small backward
shoulder press
bent arm chest fly
straight arm shrugs

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