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Exercises

Set 1: 1 round
Crunches
Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 8 rounds
Pull Ups With Chains
Pull Ups With Chains
Reps until failure
Rest
Rest
2 minutes

Set 4: 4 rounds
Cable Triceps Kickback
10 reps
Rest
Rest
2 minutes

Set 5: 4 rounds
Underhand Pulldown
Underhand Pulldown
12 reps
Seated Rope Rows
Seated Rope Rows
12 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Preacher Curls
Preacher Curls
Reps until failure
Rest
Rest
1 minute

Set 7: 3 rounds
400m Run
400m Run
2 minutes
Slow Jog
1 minute


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