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Set up the stations before you workout, this takes on average 6 minutes.  During this time I completed my warm up with simple jog on the spot and jumping jacks in between setting the stations up.  You choose your own system for the circuit.  Exercise Equipment Weight Reps Sets Chest Press Decline Barbell 60kg 10 3 Floor throws Slam Ball 3kg 10 3 Seated Rows / Pulldowns Tricep Rope / Cable Machine 30kg 10 3 Press Up Parallette Dip Bars Bodyweight 10 3 Squat KB Kettlebell 12kg 10 3 Straight Arm Raises Barbell 15kg 10 3 Rounds Minutes first round...

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