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Exercises

Set 1: 1 round
Jog
Jog
2 minutes
Rest
Rest
15 seconds

Set 2: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
30 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 3: 4 rounds
Barbell Push Presses
Barbell Push Presses
30 seconds
High Knees
High Knees
30 seconds
Rest
Rest
30 seconds

Set 4: 4 rounds
Barbell Reverse Grip Row
Barbell Reverse Grip Row
30 seconds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
30 seconds
Rest
Rest
30 seconds

Set 5: 4 rounds
Barbell Deadlifts
Barbell Deadlifts
30 seconds
Barbell Ab Rolls
Barbell Ab Rolls
30 seconds
Rest
Rest
30 seconds

Set 6: 4 rounds
Overhead Press
Overhead Press
30 seconds
Straight Arm Lateral Raise with Band
30 seconds
Rest
Rest
30 seconds

Set 7: 4 rounds
Barbell Bench Press Close Grip
Barbell Bench Press Close Grip
30 seconds
Front Hop Overs
Front Hop Overs
30 seconds
Rest
Rest
30 seconds

Set 8: 4 rounds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds

Set 9: 4 rounds
Hanging Knee Raises
Hanging Knee Raises
30 seconds
Wall Plank
Wall Plank
30 seconds

Set 10: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
2 minutes


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