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Exercises

Set 1: 4 rounds
Burpees
Burpees
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
15 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Rest
Rest
15 seconds

Set 2: 4 rounds
Bicycle Crunches
Bicycle Crunches
45 seconds
Elbow Plank
Elbow Plank
1 minute
Crunches
Crunches
30 seconds
Rest
Rest
30 seconds

Set 3: 4 rounds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Left Dumbbell Woodchops
Left Dumbbell Woodchops
20 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
20 seconds
Dumbbell Lunges
Dumbbell Lunges
30 seconds
Rest
Rest
1 minute

Set 4: 4 rounds
Push-Ups
Push-Ups
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds


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