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Exercises

Set 1: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
5 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 2: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
4 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 3: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
3 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 4: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
2 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 5: 1 round
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
1 rep
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Barbell Power Cleans
Weights: Heavy
Barbell Power Cleans
3 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 7: 1 round
Barbell Power Cleans
Weights: Heavy
Barbell Power Cleans
3 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 8: 1 round
Barbell Power Cleans
Weights: Heavy
Barbell Power Cleans
3 reps
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
20 seconds

Set 9: 1 round
Barbell Power Cleans
Weights: Heavy
Barbell Power Cleans
3 reps
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
1 minute

Set 10: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Transition
Transition
20 seconds

Set 11: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
4 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Transition
Transition
20 seconds

Set 12: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
3 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Transition
Transition
20 seconds

Set 13: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
2 reps
Alternating Side Planks
Alternating Side Planks
30 seconds
Transition
Transition
20 seconds

Set 14: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
1 rep
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
1 minute

Set 15: 1 round
Weights: Heavy
Dumbbell Deadlift
5 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Transition
Transition
20 seconds

Set 16: 1 round
Weights: Heavy
Dumbbell Deadlift
4 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Transition
Transition
20 seconds

Set 17: 1 round
Weights: Heavy
Dumbbell Deadlift
3 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Transition
Transition
20 seconds

Set 18: 1 round
Weights: Heavy
Dumbbell Deadlift
2 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Transition
Transition
20 seconds

Set 19: 1 round
Weights: Heavy
Dumbbell Deadlift
1 rep
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Rest
Rest
1 minute

Set 20: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
30 seconds
Farmer's Walk
Farmer's Walk
1 minute
Rest
Rest
1 minute

Set 21: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
30 seconds
Farmer's Walk
Farmer's Walk
1 minute
Rest
Rest
1 minute

Set 22: 1 round
Pull-Ups
Pull-Ups
Reps until failure
Rest
Rest
30 seconds
Farmer's Walk
Farmer's Walk
1 minute
Rest
Rest
1 minute


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