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Exercises

Set 1: 3 rounds
Sprint
Effort: Maximum
Sprint
20 seconds
Push-Ups
Push-Ups
Reps until failure
Rear Delt Squeeze with Band
Resistance: Heavy
Rear Delt Squeeze with Band
Reps until failure

Set 2: 3 rounds
Sprint
Effort: Maximum
Sprint
20 seconds
Barbell Shoulder Press
Weights: Heavy
Barbell Shoulder Press
8 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
8 reps

Set 3: 3 rounds
Sprint
Effort: Maximum
Sprint
20 seconds
Dumbbell Fly
Weights: Heavy
Dumbbell Fly
8 reps
Pull-ups
Pull-ups
Reps until failure


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