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If you're anything like me, your bracket is busted, your ego is bruised and the only round you are looking forward to is the next pizza to show up at your door.

Sure, your sister who has watched .000001% of the basketball you have is issuing a soul-crushing defeat with the fury of 1,000 suns in your cute little family bracket but why should that make you feel like less of a man?

I think we can all agree on one thing, the only way to get past this is to wait until the tourney is over, dedicate your life to inventing a time machine and go place some serious money on whatever 3 seed is going to win this madness.

Or you could just go the gym and sweat out the sad. It's during these sessions that I sweat exclusively from my tear ducts. But I digress!

We engineered a workout that requires plenty of hard work to distract you from the crumbling walls around you without wasting too much of your time.

So grab your sneakers, your Rhone (of course) and head to the nearest gym because it's time for the Not So Sweet Sixteen! All you will need is some space, one pair of dumbbells and a bench or box. For the weighted exercises, use the following weights depending on your individual fitness level

Beginner - 20 lb. DBs
Intermediate - 35 lb. DBs
Advanced - 50 lb. DBs

10 Reps Per Movement (160 Reps Total)
1 - Burpees
2 - Alternating Weighted Lunges (5 per side)
3 - Push Press
4 - Front Squats (DB's resting on shoulders)
5 - Push-Ups
6 - Romanian Deadlift
7 - Bent Row

8 - Goblet Squat (Using only one DB)

Rest 2:00
9 - Jumping Alternating Lunges (Bodyweight)
10 - Incline DB Bench Press
11 - Bench or Box Step Ups
12 - Toes to Bar/Knees to Elbows
13 - Mountain Climbers
14 - Seated Shoulder Press
15 - Reverse Alternating Lunges
16 - Leg Lifts

As with any workout we post here on the Collective, you should always warm-up first with dynamic movements and stretching but more importantly, your focus should be on form.

If a weight you picked is too heavy, set it down and grab something lighter. If you need to rest, do so! If a movement seems to hard, you may need to work on mobility so find a suitable replacement exercise until you're able to perform it properly.

This should take about 20 - 25 minutes total but may be more or less depending on your level of fitness.

Hopefully this goes better than that ridiculous upset you picked. 

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