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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
5 minutes
Transition
Transition
20 seconds
Cross Trainer 20-20-20
2 minutes
Transition
Transition
1 minute

Set 2: 2 rounds
Weights: Light
Effort: Vigorous
weighted swing
15 reps
Weights: Light
Effort: Vigorous
forward lunge rotate
10 reps
Weights: Moderate
Effort: Vigorous
Weighted Slams
15 reps

Set 3: 1 round
Transition
Transition
20 seconds
Power Bag Run
4 reps
Transition
Transition
30 seconds

Set 4: 3 rounds
Weights: Moderate
Effort: Vigorous
Vipr Clean And Press
15 reps
Weights: Moderate
Power Bag Pull Through
10 reps

Set 5: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
2 minutes
Transition
Transition
1 minute

Set 6: 3 rounds
Kettlebell Step Position Stand Press
15 reps
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
8 reps

Set 7: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
2 minutes
Transition
Transition
1 minute

Set 8: 3 rounds
Power Bag Row
15 reps
Push-Ups
Push-Ups
12 reps

Set 9: 1 round
Cross Trainer 20-20-20
2 minutes


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