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Exercises

Set 1: 1 round
Pushups
1 minute
Rest
25 seconds
Wide Pullups
1 minute
Rest
20 seconds
Military Pushups
38 seconds
Rest
20 seconds
Reverse Grip Chinup
40 seconds
Water Break
50 seconds
Wide Fly Pushups
58 seconds
Rest
30 seconds
Close Grip Pullups
43 seconds
Rest
25 seconds
Decline Pushups
35 seconds
Rest
30 seconds
Heavy Pants
44 seconds
Water Break
1 minute
Diamond Pushups
1 minute
Rest
30 seconds
Lawnmowers
32 seconds
Lawnmower Other Side
32 seconds
Rest
30 seconds
Divebomber Pushup
1 minute
Rest
30 seconds
Back Fly
40 seconds
Water Break
1 min 4 secs

Set 2: 1 round
Wide Front Pullups
45 seconds
Rest
30 seconds
Standard Pushups
1 min 2 secs
Rest
30 seconds
Reverse Grip Chinup
44 seconds
Rest
30 seconds
Military Pushups
48 seconds
Water Break
1 minute
Close Grip Pullup
32 seconds
Rest
30 seconds
Wide Fly Pushups
41 seconds
Rest
30 seconds
Heavy Pants
17 seconds
Rest
30 seconds
Decline Pushups
34 seconds
Water Break
40 seconds
Lawnmower
23 seconds
Other Side Lawnmower
23 seconds
Rest
30 seconds
Diamond Pushups
40 seconds
Rest
30 seconds
Back Flys
43 seconds
Rest
30 seconds
Divebombers
1 min 9 secs


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