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Ninja Warrior Workout

Workout / Strength / Intermediate Level / 45 Minutes

Exercise 1

High Box Jump

Equipment: Bench

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 2

Butterfly / Pec Deck / Seated Machine Fly

Equipment: Full Gym

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Butterfly / Pec Deck / Seated Machine Fly

3 Sets

8, 10, 12 Reps

30" Rest

Exercise 3

Decline Push-up

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 4

Single Leg Swiss Ball Hips Raise

Equipment: Exercise Ball, Swiss

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 5

Incline Barbell Bench Press

Equipment: Barbell, Bench

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 6

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 7

Dumbbell Flat Bench Press

Equipment: Bench, Dumbbells

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3 Sets

8, 10, 12 Reps

30" Rest

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