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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
5 minutes
Transition
Transition
30 seconds
Rowing
Resistance: Moderate
Rowing
4 minutes
Transition
Transition
1 minute

Set 2: 3 rounds
Barbell Clean & Press
12 reps
Mountain Climbers
Mountain Climbers
30 seconds
Jog Up & Down
25 seconds

Set 3: 1 round
Transition
Transition
30 seconds

Set 4: 3 rounds
Push-Ups
Push-Ups
10 reps
Lateral lunge Over Step
10 reps
Jog Up & Down
25 seconds

Set 5: 1 round
Transition
Transition
30 seconds

Set 6: 3 rounds
Stability ball Pullovers
12 reps
Burpees From Step
12 reps
Jog Up & Down
25 seconds

Set 7: 1 round
Transition
Transition
30 seconds

Set 8: 3 rounds
Bosu dumbbell Squat Press
12 reps
Bosu Mountain Climbers
12 reps
Jog Up & Down
25 seconds

Set 9: 1 round
Transition
Transition
30 seconds

Set 10: 3 rounds
Kettlebell 3 Point Row - 8kg
15 reps
Plank Hand Taps
15 reps
Jog Up & Down
25 seconds

Set 11: 1 round
Transition
Transition
30 seconds

Set 12: 3 rounds
Kettlebell Deadlifts
Kettlebell Deadlifts
10 reps
Jump Squats On Slanted Step
10 reps
Jog Up & Down
25 seconds

Set 13: 1 round
Transition
Transition
1 minute
Treadmill Running
Treadmill Running
3 minutes


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