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Exercises

Set 1: 1 round
Four Square Shuffle & Runs
Four Square Shuffle & Runs
1 minute
Jog Backwards
Jog Backwards
1 minute
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
1 minute
Rest
Rest
30 seconds
Pistols
Pistols
10 reps
Pistols
Pistols
10 reps
Pistols
Pistols
10 reps
Rest
Rest
30 seconds
Squat Jumps
Squat Jumps
10 reps
Squat Jumps
Squat Jumps
10 reps
Squat Jumps
Squat Jumps
10 reps
Rest
Rest
30 seconds
Farmer's Walk
Weights: Heavy
Farmer's Walk
1 minute

Set 2: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
10 reps
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
Reps until failure
Rest
Rest
30 seconds
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
10 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
10 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Close Grip Lat Pull Down
10 reps
Weights: Heavy
Close Grip Lat Pull Down
10 reps
Weights: Heavy
Close Grip Lat Pull Down
10 reps
Rest
Rest
30 seconds
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
10 reps
Rest
Rest
30 seconds
Fast Rowing
Resistance: Maximum
Effort: Maximum
Fast Rowing
2 minutes


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