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Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
5 minutes
Jump Rope
Jump Rope
5 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Plank
Plank
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
6 reps
Weighted Sumo Squats
Weighted Sumo Squats
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Bench Press
Barbell Bench Press
6 reps
Push-Up Knee Tucks
Push-Up Knee Tucks
10 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Bicep Curls
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Tricep Extensions
Tricep Extensions
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
30 seconds


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