OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Run 500 meters: 0.30 miles Increase weight with each set of overhead presses 4 round finisher: Set a timer for 1 min for each exercise the time remaining on the minute after resting is your rest time Barbell Squat: 3 second count on the way down,2 second pause and stand


Exercises

Set 1: 5 rounds
Treadmill Running
Treadmill Running
1 minute
Wallball Shots
Wallball Shots
10 reps

Set 2: 1 round
Overhead Press
Overhead Press
5 reps
Rest
Rest
2 minutes

Set 3: 1 round
Overhead Press
Overhead Press
5 reps
Rest
Rest
2 minutes

Set 4: 1 round
Overhead Press
Overhead Press
3 reps
Rest
Rest
2 minutes

Set 5: 1 round
Overhead Press
Overhead Press
3 reps
Rest
Rest
2 minutes

Set 6: 1 round
Overhead Press
Overhead Press
3 reps
Rest
Rest
2 minutes

Set 7: 1 round
Overhead Press
Overhead Press
Reps until failure
Rest
Rest
2 minutes

Set 8: 4 rounds
Barbell Squats
Barbell Squats
4 reps
Left Kettlebell Squat Clean Thrusters
Left Kettlebell Squat Clean Thrusters
5 reps
Right Kettlebell Squat Clean Thrusters
Right Kettlebell Squat Clean Thrusters
5 reps
Dumbbell Windmill
Dumbbell Windmill
5 reps
Dumbbell Windmill
Dumbbell Windmill
5 reps

Set 9: 4 rounds
Burpees
Burpees
10 reps
Kettlebell Figure Eights
Kettlebell Figure Eights
12 reps
Kettlebell Swings
Kettlebell Swings
20 reps


Related Workouts

  • Spartan Supreme
    Spartan Supreme
    33 mins 30 secs, Intense
  • Slim & Tone Core
    Slim & Tone Core
    30 minutes, Intense
  • Advanced Yoga Workshop
    Advanced Yoga Workshop
    35 minutes, Intense
  • AA: fABulously ARMed
    AA: fABulously ARMed
    25 minutes, Intense
  • Core Foundation
    Core Foundation
    30 minutes, Moderate
  • Fitness Test Part #3
    Fitness Test Part #3
    35 minutes, Intense