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Exercises

Set 1: 1 round
Transition
Transition
1 minute
Warm Up Rowing
Warm Up Rowing
10 minutes
Transition
Transition
1 minute

Set 2: 3 rounds
Assisted Close Grip Chin Up
Assisted Close Grip Chin Up
12 reps
Grip Lat Pull Down
Grip Lat Pull Down
15 reps
Hammer Curls
Hammer Curls
15 reps

Set 3: 1 round
Transition
Transition
1 minute
Treadmill Moderate Jog
Treadmill Moderate Jog
5 minutes
Transition
Transition
1 minute

Set 4: 3 rounds
Leg Curl
Leg Curl
15 reps
Abduction Machine
Abduction Machine
15 reps
Aduction Machine
Aduction Machine
15 reps

Set 5: 1 round
Transition
Transition
1 minute
Treadmill Running
Treadmill Running
5 minutes
Transition
Transition
1 minute

Set 6: 3 rounds
Calf Extension Machine
Calf Extension Machine
15 reps
Leg Raise
Leg Raise
15 reps
Back Extension
Back Extension
15 reps

Set 7: 1 round
Stretching
3 minutes


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