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Exercises

Set 1: 1 round
Step Ups with Knee Lifts
Step Ups with Knee Lifts
3 minutes
Rest
Rest
10 seconds
Barbell Bench Press
Weights: Light
Barbell Bench Press
12 reps
Rest
Rest
10 seconds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Rest
Rest
10 seconds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
11 reps
Rest
Rest
10 seconds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Rest
Rest
10 seconds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
11 reps
Rest
Rest
10 seconds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Rest
Rest
10 seconds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
11 reps
Rest
Rest
10 seconds
Weights: Light
Effort: Vigorous
Dumbell Clean
1 minute
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
11 reps
Rest
Rest
10 seconds
Weights: Light
Effort: Vigorous
Dumbell Clean
1 minute
Rest
Rest
10 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
11 reps
Rest
Rest
10 seconds
Weights: Light
Effort: Vigorous
Dumbell Clean
1 minute
Rest
Rest
10 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
11 reps
Rest
Rest
30 seconds
High Knees
Effort: Vigorous
High Knees
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Decline Bench Press
11 reps
Rest
Rest
10 seconds
High Knees
Effort: Vigorous
High Knees
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Decline Bench Press
11 reps
Rest
Rest
10 seconds
High Knees
Effort: Vigorous
High Knees
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Decline Bench Press
11 reps
Rest
Rest
30 seconds
Kettlebell Swings
Weights: Light
Kettlebell Swings
1 minute
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
11 reps
Rest
Rest
10 seconds
Kettlebell Swings
Weights: Light
Kettlebell Swings
1 minute
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
11 reps
Rest
Rest
10 seconds
Kettlebell Swings
Weights: Light
Kettlebell Swings
1 minute
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
11 reps
Rest
Rest
10 seconds
Kettlebell Swings
Weights: Light
Kettlebell Swings
1 minute
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
11 reps
Rest
Rest
30 seconds
Barbell Power Cleans
Weights: Light
Barbell Power Cleans
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Close Grip Smith Bench Press
11 reps
Rest
Rest
10 seconds
Barbell Power Cleans
Weights: Light
Barbell Power Cleans
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Close Grip Smith Bench Press
11 reps
Rest
Rest
10 seconds
Barbell Power Cleans
Weights: Light
Barbell Power Cleans
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Close Grip Smith Bench Press
11 reps
Rest
Rest
10 seconds
Barbell Power Cleans
Weights: Light
Barbell Power Cleans
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Close Grip Smith Bench Press
11 reps
Rest
Rest
30 seconds
Quick Box Step Ups
Quick Box Step Ups
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Cable Crunch
11 reps
Rest
Rest
10 seconds
Quick Box Step Ups
Quick Box Step Ups
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Cable Crunch
11 reps
Rest
Rest
10 seconds
Quick Box Step Ups
Quick Box Step Ups
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Effort: Vigorous
Cable Crunch
11 reps
Rest
Rest
30 seconds
Quick Box Step Ups
Quick Box Step Ups
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Smith Machine Hip Raise
11 reps
Rest
Rest
10 seconds
Quick Box Step Ups
Quick Box Step Ups
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Smith Machine Hip Raise
11 reps
Rest
Rest
10 seconds
Quick Box Step Ups
Quick Box Step Ups
1 minute
Rest
Rest
10 seconds
Weights: Moderate
Smith Machine Hip Raise
11 reps
Rest
Rest
5 minutes


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