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Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
4 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 1 round
Pull-Ups
Pull-Ups
5 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
15 reps
Lateral to Front Raises
Lateral to Front Raises
10 reps

Set 4: 1 round
Transition
Transition
1 minute

Set 5: 1 round
Pull-Ups
Pull-Ups
6 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 1 round
Pull-Ups
Pull-Ups
7 reps
Tricep Push-Ups
Tricep Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
15 reps
Lateral to Front Raises
Lateral to Front Raises
10 reps

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 1 round
Pull-Ups
Pull-Ups
8 reps
Tricep Push-Ups
Tricep Push-Ups
15 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps

Set 10: 1 round
Transition
Transition
2 minutes

Set 11: 1 round
Pull-Ups
Pull-Ups
8 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps
Lateral to Front Raises
Lateral to Front Raises
10 reps

Set 12: 1 round
Transition
Transition
1 min 30 secs

Set 13: 1 round
Pull-Ups
Pull-Ups
7 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Right Leg Squats
Right Leg Squats
10 reps
Left Leg Squats
Left Leg Squats
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps

Set 14: 1 round
Transition
Transition
1 min 30 secs

Set 15: 1 round
Pull-Ups
Pull-Ups
6 reps
Fast Push-Ups
Fast Push-Ups
15 reps
Prisoner Squats
Prisoner Squats
15 reps
Lateral to Front Raises
Lateral to Front Raises
10 reps

Set 16: 1 round
Transition
Transition
1 min 30 secs

Set 17: 1 round
Pull-Ups
Pull-Ups
5 reps
Fast Push-Ups
Fast Push-Ups
20 reps
Right Leg Squats
Right Leg Squats
12 reps
Left Leg Squats
Left Leg Squats
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps

Set 18: 1 round
Transition
Transition
2 minutes


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