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Exercises

Set 1: 1 round
Treadmill Running
Effort: Very Hard
Treadmill Running
15 minutes
Rest
Rest
2 minutes

Set 2: 1 round
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
Reps until failure
Rest
Rest
2 minutes
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
Reps until failure
Rest
Rest
2 minutes

Set 3: 1 round
Sit-Ups
Sit-Ups
Reps until failure
Rest
Rest
1 minute
Plank
Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Left Side Plank
Left Side Plank
1 minute
Rest
Rest
2 minutes

Set 4: 1 round
Weights: Moderate
Cable Lat Pull Down
Reps until failure
Rest
Rest
1 minute
Weights: Moderate
Cable Lat Pull Down
Reps until failure
Rest
Rest
1 minute
Weights: Heavy
Cable Lat Pull Down
Reps until failure
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
Reps until failure
Rest
Rest
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
Reps until failure


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