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Description

Combines weightlifting with high intensity training to provide a great all over body workout!


Exercises

Set 1: 1 round
Warm Up Rowing
Warm Up Rowing
5 minutes

Set 2: 5 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
5 reps
Rest
Rest
1 min 30 secs

Set 3: 6 rounds
Barbell Power Cleans
Weights: Moderate
Barbell Power Cleans
3 reps
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
3 reps
Rest
Rest
1 minute

Set 4: 5 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
8 reps
Rest
Rest
1 minute

Set 5: 1 round
Effort: Vigorous
Calorie Row
21 reps
Burpees
Effort: Vigorous
Burpees
21 reps
Squats
Squats
21 reps
Cross Leg Sit Ups
Cross Leg Sit Ups
21 reps
Effort: Vigorous
Calorie Row
15 reps
Burpees
Effort: Vigorous
Burpees
15 reps
Squats
Squats
15 reps
Cross Leg Sit Ups
Cross Leg Sit Ups
15 reps
Effort: Vigorous
Calorie Row
9 reps
Burpees
Effort: Vigorous
Burpees
9 reps
Squats
Squats
9 reps
Cross Leg Sit Ups
Cross Leg Sit Ups
9 reps

Set 6: 4 rounds
Reverse Crunches
Reverse Crunches
10 reps
Crunchy Frogs
Crunchy Frogs
10 reps
Ankle Grabbers
Ankle Grabbers
20 reps

Set 7: 1 round
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds


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