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Exercises

Set 1: 1 round
Crunches
Crunches
1 minute
Transition
Transition
30 seconds
Back Bridge
1 minute
Transition
Transition
30 seconds
Overhead Squat 60 Pounds
1 minute
Transition
Transition
30 seconds
Push-Ups
Push-Ups
1 minute
Transition
Transition
30 seconds
Right Side Situps
1 minute
Transition
Transition
30 seconds
Neck Harness 25 Pounds
1 minute
Transition
Transition
30 seconds
Romanian Dead Lift 60 Pounds
1 minute
Transition
Transition
30 seconds
Military Press 60 Pounds
1 minute
Transition
Transition
30 seconds
Left Side Situps
1 minute
Transition
Transition
30 seconds
Front Bridge
1 minute
Transition
Transition
30 seconds
Squat 60 Pounds
1 minute
Transition
Transition
30 seconds
Cheating Chinups
1 minute
Transition
Transition
30 seconds
Russian Twists
Russian Twists
1 minute
Transition
Transition
30 seconds
Shrugs 60 Pounds
1 minute
Transition
Transition
30 seconds
Glute Ham Raises
1 minute
Transition
Transition
30 seconds
Diamond Push Ups
Diamond Push Ups
1 minute
Transition
Transition
30 seconds
Lying Supermans
Lying Supermans
1 minute
Transition
Transition
30 seconds
Yes No With Neck Wrap
1 minute
Transition
Transition
30 seconds
Wall Sit
Wall Sit
1 minute
Transition
Transition
30 seconds
Hang
Hang
1 minute
Transition
Transition
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Transition
Transition
30 seconds
Back Bridge
1 minute
Transition
Transition
30 seconds
Indian Squat
Indian Squat
1 minute
Transition
Transition
30 seconds
Barbell Bent-Over Rows 60 Pounds
1 minute
Transition
Transition
30 seconds
Holdup
1 minute
Transition
Transition
30 seconds
Front Bridge
1 minute
Transition
Transition
30 seconds
Walking Lunges
Walking Lunges
1 minute
Transition
Transition
30 seconds
Wide Pushups
1 minute
Transition
Transition
30 seconds
Plank
Plank
1 minute
Transition
Transition
30 seconds
Neck Harness 25 Pounds
1 minute
Transition
Transition
30 seconds
Romanian Dead Lift 60 Pounds
1 minute
Transition
Transition
30 seconds
Cheating Chinups
1 minute
Transition
Transition
30 seconds
Medicine Ball Drops
1 minute
Transition
Transition
30 seconds
Barbell Shrugs 60 Pounds
1 minute
Transition
Transition
30 seconds
Squats
Squats
1 minute
Transition
Transition
30 seconds
Dips
1 minute
Rest
Rest
2 minutes

Set 2: 8 rounds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds


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