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Go all out on this one, you have our full permission. When the stopwatch starts you have only 15 minutes to complete the full Dirty Dozen. Once completed, start thinking of ways to beat it in 10. And so the challenge continues!

This is really a full-body wrecker, using a beautiful combo of upper-body, lower-body, and core work; you’ll certainly feel it in the morning. Even though 15 minutes sounds like a short amount of time, you’ll be truly shocked at how much you can push yourself in the time it takes to go number two.

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Instructions

Warming up for this workout is essential so take a few minutes to loosen up all joints and muscles – you’ll perform much better for doing so. This warm-up will do it.

Set up your equipment before starting the stopwatch (40lb barbell, 24 inch box, medicine ball), in order to move from one exercise to the next without wasting precious time.

You’ll feel a strong need to rest at various points during this workout, especially after the burpees, push through it. You know that you can. What will be your best time?

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