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Exercises

Set 1: 1 round
Dumbbell Bench Press
Weights: Light
Dumbbell Bench Press
8 reps
Rest
Rest
1 min 30 secs
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
6 reps
Rest
Rest
2 minutes
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
4 reps
Rest
Rest
2 mins 30 secs

Set 2: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
2 mins 30 secs
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
3 reps
Rest
Rest
2 mins 30 secs
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
2 reps
Rest
Rest
2 mins 30 secs

Set 3: 1 round
Pull-Ups
Pull-Ups
10 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
7 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
1 minute
Pull-Ups
Pull-Ups
4 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Double Unders
Effort: Very Hard
Double Unders
1 minute
Plank
Plank
1 minute
Sit-Ups
Sit-Ups
1 minute
Box Jumps
Effort: Very Hard
Box Jumps
1 minute


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