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Exercises

Set 1: 1 round
Jog
Effort: Moderate
Jog
10 minutes

Set 2: 1 round
Squats
Squats
20 reps

Set 3: 1 round
Push-Ups
Push-Ups
Reps until failure

Set 4: 3 rounds
Weights: Moderate
Effort: Vigorous
Machine Chest Press
15 reps

Set 5: 1 round
Rest
Rest
2 minutes

Set 6: 4 rounds
Weights: Moderate
Effort: Very Hard
Machine Chest Press
Reps until failure

Set 7: 3 rounds
Weights: Moderate
Effort: Very Hard
Long Bar Back Row
15 reps

Set 8: 1 round
Rest
Rest
2 minutes

Set 9: 4 rounds
Weights: Moderate
Effort: Very Hard
Long Bar Back Row
Reps until failure

Set 10: 3 rounds
Weights: Moderate
Effort: Vigorous
Machine Shoulder Overhead Press
15 reps

Set 11: 1 round
Rest
Rest
2 minutes

Set 12: 4 rounds
Weights: Moderate
Effort: Vigorous
Machine Shoulder Overhead Press
Reps until failure

Set 13: 3 rounds
Leg Press
Weights: Heavy
Leg Press
15 reps

Set 14: 1 round
Rest
Rest
2 minutes

Set 15: 4 rounds
Leg Press
Weights: Heavy
Leg Press
Reps until failure

Set 16: 3 rounds
Weights: Moderate
Effort: Vigorous
Machine Crunch
20 reps

Set 17: 1 round
Rest
Rest
2 minutes

Set 18: 4 rounds
Weights: Moderate
Effort: Vigorous
Machine Crunch
Reps until failure
Rest
Rest
4 minutes

Set 19: 1 round
Run
Effort: Moderate
Run
10 minutes

Set 20: 1 round
Lengthening Stretches
10 minutes


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