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Description

Box steps, 2x 15, 20 and 25 lbs DB, Bosu, medicine ball, barbell, foam roller


Exercises

Set 1: 3 rounds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
35 seconds
30 Lbs Weighted Sumo Squat
30 Lbs Weighted Sumo Squat
35 seconds
Rest
Rest
25 seconds

Set 2: 1 round
Get bench and 25 lbs
1 minute

Set 3: 3 rounds
20 Lbs Dumbbell Bench Step Ups
20 Lbs Dumbbell Bench Step Ups
35 seconds
Leg Curls
Weights: Heavy
Leg Curls
40 seconds
Rest
Rest
25 seconds

Set 4: 1 round
Get 80 lb DBs
30 seconds

Set 5: 3 rounds
Dumbbell Glute Bridge
Weights: Maximum
Effort: Maximum
Dumbbell Glute Bridge
35 seconds
Medicine Ball Chops
Medicine Ball Chops
35 seconds
Rest
Rest
25 seconds

Set 6: 3 rounds
Medicine Ball Mountain Climbers
Medicine Ball Mountain Climbers
35 seconds
Box Jumps
Effort: Maximum
Box Jumps
30 seconds
Rest
Rest
25 seconds

Set 7: 4 rounds
Burpee, Push Up, DB Row, Up And Squat To Press
Burpee, Push Up, DB Row, Up And Squat To Press
1 minute
Rest
Rest
30 seconds

Set 8: 1 round
Set up smith machine 45 lbs each side
3 minutes

Set 9: 4 rounds
Kneeling Squat
Weights: Maximum
Effort: Maximum
Kneeling Squat
1 minute
Rest
Rest
15 seconds

Set 10: 1 round
Rest
10 seconds
Quad Rolls
Quad Rolls
30 seconds
Left Glute Rolls
Left Glute Rolls
30 seconds
Right Glute Rolls
Right Glute Rolls
30 seconds
Advanced Left IT Band Rolls
Advanced Left IT Band Rolls
30 seconds
Advanced Right IT Band Rolls
Advanced Right IT Band Rolls
30 seconds
Hamstring Rolls
Hamstring Rolls
30 seconds

Set 11: 1 round
Go to treadmill
1 minute

Set 12: 12 rounds
Incline: Moderate
Effort: Maximum
Run 6.0 @ 5.0 inc
35 seconds
Rest
Rest
10 seconds
Incline: Light
Effort: Maximum
Sprint 8.0 @ 1.0 inc
35 seconds
Rest
Rest
20 seconds

Set 13: 1 round
Jog
Effort: Very Hard
Jog
3 minutes


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