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Exercises

Set 1: 3 rounds
Medicine ball squats
Medicine ball squats
10 reps
Medicine ball shoulder press
Medicine ball shoulder press
10 reps
medicine ball sit-up
medicine ball sit-up
10 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
barbell Deadlift
Weights: Heavy
barbell Deadlift
20 reps
Rest
Rest
5 seconds
barbell Deadlift
Weights: Moderate
barbell Deadlift
20 reps
Rest
Rest
5 seconds
barbell Deadlift
Weights: Light
barbell Deadlift
20 reps
Rest
Rest
5 seconds
barbell Deadlift
Weights: Light
barbell Deadlift
20 reps
Rest
Rest
5 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
5 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
5 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
5 seconds
barbell hip thrust
Weights: Maximum
barbell hip thrust
20 reps
Rest
Rest
5 seconds
barbell hip thrust
Weights: Heavy
barbell hip thrust
20 reps
Rest
Rest
5 seconds
barbell hip thrust
Weights: Moderate
barbell hip thrust
20 reps
Rest
Rest
5 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
5 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
5 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
20 seconds
Rest
Rest
5 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
1 min 30 secs


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