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Exercises

Set 1: 1 round
Treadmill Walk
Treadmill Walk
10 minutes
Rest
Rest
1 min 22 secs

Set 2: 3 rounds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
45 seconds
Transition
Transition
10 seconds
Ring Inverted Rows
Ring Inverted Rows
40 seconds
Transition
Transition
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
35 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Transition
Transition
2 minutes

Set 4: 10 rounds
Barbell Deadlifts
Barbell Deadlifts
3 reps
Rest
Rest
30 seconds

Set 5: 5 rounds
Leg Press
Leg Press
8 reps
Rest
Rest
25 seconds

Set 6: 5 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
5 reps
Rest
Rest
30 seconds

Set 7: 5 rounds
Pull-Ups
Pull-Ups
6 reps
Rest
Rest
30 seconds

Set 8: 1 round
Transition
Transition
15 seconds

Set 9: 5 rounds
Leg Curls
Leg Curls
8 reps
Rest
Rest
30 seconds

Set 10: 4 rounds
Lat Pull Down
20 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Transition
Transition
2 mins 30 secs

Set 12: 1 round
Rowing
Rowing
15 minutes


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