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Exercises

Set 1: 4 rounds
Barbell Bent-Over Rows
Weights: Light
Barbell Bent-Over Rows
20 reps
Rest
Rest
30 seconds

Set 2: 2 rounds
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
15 reps
Rest
Rest
30 seconds

Set 3: 1 round
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
45 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
10 reps
Rest
Rest
45 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 reps
Rest
Rest
45 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
6 reps
Rest
Rest
45 seconds

Set 4: 4 rounds
Barbell Lunges
Weights: Heavy
Barbell Lunges
8 reps
Rest
Rest
45 seconds

Set 5: 4 rounds
Leg Extension
Weights: Heavy
Leg Extension
12 reps
Split Squat Hops
Split Squat Hops
20 reps
Rest
Rest
45 seconds

Set 6: 4 rounds
Seated Calf Raise
Seated Calf Raise
10 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
45 seconds

Set 7: 1 round
Elliptical
Elliptical
15 minutes


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