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Exercises

Set 1: 1 round
Treadmill Running
Effort: Light
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
Weighted Swings
15 reps
Lunges with Rotation
Lunges with Rotation
20 reps
Weights: Light
Kneeling Slams
15 reps

Set 3: 3 rounds
Weights: Moderate
Power Bag Single Arm Jog
2 reps
Weights: Moderate
Vipr Clean And Press
15 reps
Weights: Moderate
Power Bag Pull Through
20 reps

Set 4: 1 round
Transition
Transition
40 seconds

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

Set 6: 3 rounds
Weights: Light
Kettle Bell Single Arm/leg step Press
20 reps
Weights: Light
Oblique Slams
20 reps

Set 7: 1 round
Transition
Transition
40 seconds

Set 8: 3 rounds
Weights: Moderate
Half Kneel High Cable Row
15 reps
Push-Ups
Push-Ups
15 reps

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


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