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    Dips: Standing, Rack, Speed/Power Rep

    no photo
    Primary Muscles:
    CHEST
    TRICEPS
    UPPER BACK-LATISSIMUS DORSI
    UPPER BACK
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Dips: Standing, Rack, Weight/Plate

    no photo
    Primary Muscles:
    CHEST
    TRICEPS
    UPPER BACK-LATISSIMUS DORSI
    UPPER BACK

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: LAT PULL RACK
    WEIGHT/PLATE

    Training Benefit: STRENGTH
    Dips: Standing, Treadmill Handles

    no photo
    Primary Muscles:
    CHEST
    TRICEPS
    UPPER BACK-LATISSIMUS DORSI
    UPPER BACK

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:

    Training Benefit: STRENGTH
    Elbow Pull: Standing, Pulley, 1 Arm

    no photo
    Primary Muscles:
    SHOULDER (ALL)
    SHOULDER-BACK
    UPPER BACK
    ABDOMINALS-SIDE
    ABDOMINALS (ALL)
    TOTAL BODY-OVERALL
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Elbow Pull: Standing, Pulley, 1 Arm, Alternate

    no photo
    Primary Muscles:
    SHOULDER (ALL)
    SHOULDER-BACK
    UPPER BACK
    ABDOMINALS-SIDE
    ABDOMINALS (ALL)
    TOTAL BODY-OVERALL
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: PULLEY

    Training Benefit: STRENGTH
    Elbow Pull: Standing, Resistance Band, 1 Arm

    no photo
    Primary Muscles:
    SHOULDER (ALL)
    SHOULDER-BACK
    UPPER BACK
    ABDOMINALS-SIDE
    ABDOMINALS (ALL)
    TOTAL BODY-OVERALL
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: STRENGTH
    Elbow Pull: Standing, Resistance Band, Alternate

    no photo
    Primary Muscles:
    SHOULDER (ALL)
    SHOULDER-BACK
    UPPER BACK
    ABDOMINALS-SIDE
    ABDOMINALS (ALL)
    TOTAL BODY-OVERALL
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: RESISTANCE BAND

    Training Benefit: STRENGTH
    Freestyle Swim: Kneeling, Chest (Physioball), Resistance Bands, Partner

    no photo
    Primary Muscles:
    UPPER BACK
    CHEST

    Tech Difficulty: 2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment: PHYSIOBALL
    RESISTANCE BAND
    PARTNER

    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Front Lever Pull Ups: #13065

    thumb_13065_1videojpeg.jpg
    Primary Muscles:
    ABDOMINALS (ALL)
    BICEPS
    UPPER BACK
    03/08 NEW EXERCISE
    VIDEO EXERCISE

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment:
    Training Benefit: BALANCE/STABILITY
    STRENGTH
    Front Lever Pulls #13245

    thumb_13245_muscleinfernoexercisedatabasefunctionaltrainingweightlossvideo.jpg
    Primary Muscles:
    ABDOMINALS (ALL)
    GRIP
    UPPER BACK
    YOUTUBE EXERCISE
    VIDEO EXERCISE
    04/08 NEW EXERCISE

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: RINGS

    Training Benefit: AGILITY
    BALANCE/STABILITY
    STRENGTH
    Good Mornings: Combo, Reverse Flies (Palms In), Dumbbell

    no photo
    Primary Muscles:
    LOW BACK
    4+ MUSCLE GROUPS
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    UPPER BACK
    SHOULDER (ALL)
    SHOULDER-BACK
    TOTAL BODY-OVERALL
    LEGS-OVERALL

    Tech Difficulty: 1 ALARM FIRE: BASIC INTENSITY

    Equipment: DUMBBELLS

    Training Benefit: STRENGTH
    Hanging Knee Tucks: Combo, Followed by Pull Up

    no photo
    Primary Muscles:
    ABDOMINALS-LOWER
    GRIP
    ABDOMINALS (ALL)
    HIP FLEXORS
    BICEPS
    UPPER BACK

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Hanging Scapular Retraction #13246

    thumb_13266_muscleinfernoexercisedatabasefunctionaltrainingweightlossvideo.jpg
    Primary Muscles:
    UPPER BACK
    VIDEO EXERCISE
    04/08 NEW EXERCISE

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    Training Benefit: STRENGTH
    Hanging Straight Leg Lifts: Combo, Followed by Pull Up

    no photo
    Primary Muscles:
    ABDOMINALS-LOWER
    ABDOMINALS (ALL)
    HIP FLEXORS
    BICEPS
    UPPER BACK

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: LAT PULL RACK

    Training Benefit: STRENGTH
    Iron Cross: 360 Pulley

    no photo
    Primary Muscles:
    CHEST
    UPPER BACK-LATISSIMUS DORSI

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: 360 PULLEY MACHINE

    Training Benefit: STRENGTH
    Iron Cross: 360 Pulley, Legs Up (Bench)

    no photo
    Primary Muscles:
    CHEST
    UPPER BACK-LATISSIMUS DORSI

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: 360 PULLEY MACHINE
    BENCH

    Training Benefit: STRENGTH
    Jump, Pull Up (Alternate Grips In/Out, Mid Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Alternate Grips In/Out, Narrow Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Alternate Grips In/Out, Wide Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Mid Grip), Press Up: Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CHEST
    TRICEPS
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Mid Grip): 1 Arm Pull Up, Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Mid Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Narrow Grip), Press Up: Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CHEST
    TRICEPS
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Narrow Grip): 1 Arm Pull Up, Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Narrow Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Wide Grip), Press Up: Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CHEST
    TRICEPS
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Wide Grip): 1 Arm Pull Up, Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs In, Wide Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs Out, Mid Grip): 1 Arm Pull Up, Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs Out, Mid Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs Out, Narrow Grip): 1 Arm Pull Up, Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs Out, Narrow Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs Out, Wide Grip): 1 Arm Pull Up, Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jump, Pull Up (Thumbs Out, Wide Grip): Combo

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Alternate Grips In/Out, Mid Grip): Combo, Speed/Po

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty:

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Alternate Grips In/Out, Narrow Grip): Combo, Speed

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Alternate Grips In/Out, Wide Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    BICEPS
    CALVES
    GLUTEALS
    GRIP
    HAMSTRINGS
    LEGS-OVERALL
    LEGS (ACCESSORY, ALL)
    QUADS
    UPPER BACK
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Mid Grip): 1 Arm Pull Up, Combo, Speed/

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Mid Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Mid Grip): Press Up, Combo, Speed/Power

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CHEST
    TRICEPS
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Narrow Grip): 1 Arm Pull Up, Combo, Spe

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Narrow Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Narrow Grip): Press Up, Combo, Speed/Po

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CHEST
    TRICEPS
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Wide Grip): 1 Arm Pull Up, Combo, Speed

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Wide Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs In, Wide Grip): Press Up, Combo, Speed/Powe

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CHEST
    TRICEPS
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs Out, Mid Grip): 1 Arm Pull Up, Combo, Speed

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs Out, Mid Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs Out, Narrow Grip): 1 Arm Pull Up, Combo, Sp

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 4 ALARM INFERNO: ELITE INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST
    Jumping Jacks, Jump, Pull Up (Thumbs Out, Narrow Grip): Combo, Speed/Power Rep

    no photo
    Primary Muscles:
    4+ MUSCLE GROUPS
    CALVES
    LEGS (ACCESSORY, ALL)
    QUADS
    GLUTEALS
    HAMSTRINGS
    LEGS-OVERALL
    BICEPS
    UPPER BACK
    GRIP
    CARDIO BURST

    Tech Difficulty: 3 ALARM FIRE: ADVANCED INTENSITY

    Equipment: SQUAT RACK

    Training Benefit: POWER/SPEED
    CARDIO BURST

     

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