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  • gamefaceent212

Bosu Surfing

Warm up

3 rounds

10 side lunges

10 dead bugs


3 rounds

15 single leg glute bridges foot on bosu ball (each side/blue side up)


3 rounds

8 bosu ball push ups (blue side up)

4 Spider-Man lunges


3 rounds

10 bird dogs

10 Superman on bosu ball (feet on floor)


Workout

5 rounds

8 incline bench press (moderate/heavy)

16 bosu ball bench w/ neutral grip


1:00 side plank (one side only)


5 rounds

8 barbell squats (moderate/heavy)

16 bosu ball squats (


1:00 side plank (one side only)


5 rounds

8 close arm bench (moderate/heavy)

16 bosu ball db bench


1:00 plank


5 rounds

8 barbell stiff leg deadlift (moderate/heavy)

16 bosu rear foot elevated lunge pulse (each side


1:00 butterfly crunch


5 rounds

8 db burpee (moderate/heavy)

16 bosu ball crunches


1:00 db tricep extensions


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