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Exercises

Set 1: 2 rounds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Rest
Rest
30 seconds
Pull-Ups
Pull-Ups
30 seconds
Rest
Rest
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
30 seconds
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Transition
Transition
2 minutes

Set 3: 4 rounds
Weights: Moderate
Overhead Barbell Squats
8 reps

Set 4: 1 round
Rest
Rest
2 minutes

Set 5: 6 rounds
Box Jumps
Effort: Maximum
Box Jumps
20 seconds
Rest
Rest
10 seconds
Wallball Shots
Weights: Heavy
Wallball Shots
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 6 rounds
Pull-Ups
Pull-Ups
20 seconds
Rest
Rest
10 seconds
Weights: Heavy
Kettlebell Overhead Lunges
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Child's Pose
Child's Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Cat Cow
Cat Cow
30 seconds
Cobra
Cobra
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute


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