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Exercises

Set 1: 1 round
Single Leg Plank Walkout
Single Leg Plank Walkout
5 minutes

Set 2: 1 round
Low Box Plank Stepper
Low Box Plank Stepper
20 seconds
Rest
Rest
10 seconds
Low Box Lateral Runner
Low Box Lateral Runner
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Band Jack Pull Apart
Band Jack Pull Apart
20 seconds
Rest
Rest
10 seconds
Bear Crawl To Explosive Pushup
Bear Crawl To Explosive Pushup
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Box Thruster
Box Thruster
20 seconds
Rest
Rest
10 seconds
Sandbag Reverse Lunge With Rotation
Sandbag Reverse Lunge With Rotation
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Kettle Bell Shuffle Swing
Kettle Bell Shuffle Swing
20 seconds
Rest
Rest
10 seconds
Bench Hop
Bench Hop
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Low Box Plank Stepper
Low Box Plank Stepper
20 seconds
Rest
Rest
10 seconds
Low Box Lateral Runner
Low Box Lateral Runner
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Band Jack Pull Apart
Band Jack Pull Apart
20 seconds
Rest
Rest
10 seconds
Bear Crawl To Explosive Pushup
Bear Crawl To Explosive Pushup
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Box Thruster
Box Thruster
20 seconds
Rest
Rest
10 seconds
Sandbag Reverse Lunge With Rotation
Sandbag Reverse Lunge With Rotation
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Kettle Bell Shuffle Swing
Kettle Bell Shuffle Swing
20 seconds
Rest
Rest
10 seconds
Bench Hop
Bench Hop
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Low Box Plank Stepper
Low Box Plank Stepper
20 seconds
Rest
Rest
10 seconds
Low Box Lateral Runner
Low Box Lateral Runner
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Band Jack Pull Apart
Band Jack Pull Apart
20 seconds
Rest
Rest
10 seconds
Bear Crawl To Explosive Pushup
Bear Crawl To Explosive Pushup
20 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Box Thruster
Box Thruster
20 seconds
Rest
Rest
10 seconds
Sandbag Reverse Lunge With Rotation
Sandbag Reverse Lunge With Rotation
20 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Kettle Bell Shuffle Swing
Kettle Bell Shuffle Swing
20 seconds
Rest
Rest
10 seconds
Bench Hop
Bench Hop
20 seconds
Rest
Rest
10 seconds

Set 14: 1 round
Reverse Burpee
Reverse Burpee
5 minutes


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