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Exercises

Set 1: 1 round
Burpees
Effort: Light
Burpees
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute

Set 2: 1 round
Rest
Rest
1 minute
Wallball Shots
Resistance: Moderate
Wallball Shots
50 reps
Rest
Rest
30 seconds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
1 minute
Rest
Rest
30 seconds
Inchworms
Inchworms
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Wallball Shots
Resistance: Moderate
Wallball Shots
50 reps
Rest
Rest
30 seconds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
1 minute
Rest
Rest
30 seconds
Inchworms
Inchworms
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Wallball Shots
Resistance: Moderate
Wallball Shots
50 reps
Rest
Rest
30 seconds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
1 minute
Rest
Rest
30 seconds
Inchworms
Inchworms
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Wallball Shots
Resistance: Moderate
Wallball Shots
50 reps
Rest
Rest
30 seconds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
1 minute
Rest
Rest
30 seconds
Inchworms
Inchworms
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Buddy Back Stretches
Buddy Back Stretches
1 minute
Center Leg Stretch
Center Leg Stretch
1 minute
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 minute
Outside Runners Lunges
Outside Runners Lunges
1 minute
Outside Runners Lunges
Outside Runners Lunges
1 minute


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