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Exercises

Set 1: 3 rounds
Side Squats Box
Side Squats Box
15 seconds
Wall Sit
Wall Sit
15 seconds

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 3 rounds
Push-ups on Box
Push-ups on Box
15 seconds
Tricep Extensions
Tricep Extensions
15 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 3 rounds
Squats to Shoulder Press with Plate
Squats to Shoulder Press with Plate
15 seconds
Mountain Climbers
Mountain Climbers
15 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 3 rounds
Bench Press
Bench Press
15 seconds
Barbell Bent-Over Rows
15 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 3 rounds
Burpees Box Jump
Burpees Box Jump
15 seconds
Elbow Plank
Elbow Plank
15 seconds

Set 10: 1 round
Rest
Rest
30 seconds

Set 11: 3 rounds
Side Squats Box
Side Squats Box
15 seconds
Wall Sit
Wall Sit
15 seconds

Set 12: 1 round
Rest
Rest
30 seconds

Set 13: 3 rounds
Push-ups on Box
Push-ups on Box
15 seconds
Tricep Extensions
Tricep Extensions
15 seconds

Set 14: 1 round
Rest
Rest
30 seconds

Set 15: 3 rounds
Squats to Shoulder Press with Plate
Squats to Shoulder Press with Plate
15 seconds
Mountain Climbers
Mountain Climbers
15 seconds

Set 16: 1 round
Rest
Rest
30 seconds

Set 17: 3 rounds
Bench Press
Bench Press
15 seconds
Barbell Bent-Over Rows
15 seconds

Set 18: 1 round
Rest
Rest
30 seconds

Set 19: 3 rounds
Burpees On Box
Burpees On Box
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
15 seconds

Set 20: 1 round
Rest
Rest
30 seconds


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