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Exercises

Set 1: 1 round
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
10 reps
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
10 reps
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
10 reps
Rest
Rest
1 minute
Kettlebell Upright Row
Weights: Heavy
Kettlebell Upright Row
10 reps
Rest
Rest
1 minute

Set 2: 1 round
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
8 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
8 reps
Rest
Rest
1 minute
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
8 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
8 reps
Rest
Rest
1 minute
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
8 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
8 reps
Rest
Rest
1 minute
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
8 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
8 reps
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps
Rest
Rest
1 minute
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
10 reps
Rest
Rest
1 minute

Set 4: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
10 reps
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
10 reps
Rest
Rest
1 minute
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
10 reps
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Bench Dips
Bench Dips
12 reps
Rest
Rest
30 seconds
Bench Dips
Bench Dips
12 reps
Rest
Rest
30 seconds
Bench Dips
Bench Dips
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Rest
Rest
30 seconds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Rest
Rest
30 seconds


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