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Exercises

Set 1: 8 rounds
Barbell Bench Press
Barbell Bench Press
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 8 rounds
Barbell Squats
Barbell Squats
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 8 rounds
Chin Ups
Chin Ups
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 8 rounds
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
1 minute

Set 9: 8 rounds
Close Grip Bench Press
Close Grip Bench Press
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 8 rounds
Barbell Bicep Curls
Barbell Bicep Curls
20 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Rest
Rest
1 minute

Set 13: 8 rounds
Barbell Crunches
Barbell Crunches
20 seconds
Rest
Rest
10 seconds

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 8 rounds
Side to Side Single Leg Hops
Side to Side Single Leg Hops
20 seconds
Rest
Rest
10 seconds

Set 16: 1 round
Rest
Rest
1 minute

Set 17: 8 rounds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 18: 1 round
Jump Rope
Jump Rope
1 minute


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