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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
5 minutes
Rowing
Rowing
1 minute

Set 2: 2 rounds
Weights: Moderate
Weighted Swings
15 reps
Mountain Climbers
Mountain Climbers
30 seconds
Push-Ups
Push-Ups
12 reps

Set 3: 1 round
Cross Trainer 20-20-20
2 minutes

Set 4: 3 rounds
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
12 reps
Box Burpee Lateral
12 reps

Set 5: 3 rounds
Weights: Moderate
Seated Chest Press 17.5-20-20
12 reps
Weights: Moderate
Stability Ball DB Pullover
12 reps

Set 6: 3 rounds
Pull-ups
Pull-ups
12 reps
Squat Jumps
Squat Jumps
12 reps
Dumbbell Fly on Ball
Weights: Moderate
Dumbbell Fly on Ball
12 reps

Set 7: 1 round
Treadmill Running
Treadmill Running
2 minutes


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