50 Sec intervals; One round on each arm/leg as one set. Repeat for a total of 3 sets.
Beta: Squat on box to standing row. (May alternate arms with each row for less difficulty).
Alpha: Plank hold, lateral pull-ins.
Gamma: Squat hold on bosu, reverse tricep extensions (*Must complete both sides for one set):
Delta: Hook belt on inside of ankle; vertically pull foot towards opposite knee:
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