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Exercises

Set 1: 3 rounds
Rowing
Rowing
1 minute
Cat Cow
Cat Cow
30 seconds
Kneeling T Spine Rotation
Kneeling T Spine Rotation
5 reps
1/2 Kneeling Dumbbell Press
1/2 Kneeling Dumbbell Press
10 reps

Set 2: 2 rounds
Barbell Bench Press
Barbell Bench Press
10 reps

Set 3: 3 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
Band Pulldowns
Band Pulldowns
10 reps

Set 4: 4 rounds
Barbell Deadlifts
Barbell Deadlifts
6 reps
Single Arm Bench Press
Single Arm Bench Press
12 reps
Single Arm Bench Press
Single Arm Bench Press
12 reps

Set 5: 1 round
Wallball Shots
Wallball Shots
10 reps
Plank
Plank
35 seconds

Set 6: 1 round
Kettlebell Swings
Kettlebell Swings
10 reps
Plank
Plank
35 seconds

Set 7: 1 round
Wallball Shots
Wallball Shots
10 reps
Plank
Plank
35 seconds

Set 8: 1 round
Kettlebell Swings
Kettlebell Swings
10 reps
Plank
Plank
35 seconds

Set 9: 1 round
Wallball Shots
Wallball Shots
10 reps
Plank
Plank
35 seconds

Set 10: 1 round
Kettlebell Swings
Kettlebell Swings
10 reps
Plank
Plank
35 seconds

Set 11: 1 round
Wallball Shots
Wallball Shots
10 reps
Plank
Plank
35 seconds

Set 12: 1 round
Kettlebell Swings
Kettlebell Swings
10 reps
Plank
Plank
35 seconds

Set 13: 1 round
Wallball Shots
Wallball Shots
10 reps
Plank
Plank
35 seconds

Set 14: 1 round
Kettlebell Swings
Kettlebell Swings
10 reps
Plank
Plank
35 seconds


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