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Exercises

Set 1: 3 rounds
Barbell Back Loaded Squats
Barbell Back Loaded Squats
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 3 rounds
Barbell Bench Press
Barbell Bench Press
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 3 rounds
Barbell Clean and Press
Barbell Clean and Press
30 seconds
Rest
Rest
15 seconds
Barbell Deadlift
Barbell Deadlift
1 minute
Rest
Rest
15 seconds
Barbell Wide Row
45 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 3 rounds
Barbell Tricep Extension
1 minute
Rest
Rest
15 seconds

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 3 rounds
Barbell Bicep Curls
Barbell Bicep Curls
45 seconds
Rest
Rest
15 seconds
Reverse-Grip Bent-Over Row
Reverse-Grip Bent-Over Row
30 seconds
Rest
Rest
15 seconds

Set 10: 1 round
Rest
Rest
20 seconds

Set 11: 3 rounds
Barbell Shoulder Press
Barbell Shoulder Press
1 minute
Rest
Rest
15 seconds
Barbell Upright Row
Barbell Upright Row
45 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Rest
Rest
20 seconds

Set 13: 4 rounds
Barbell Lunges
Barbell Lunges
45 seconds
Rest
Rest
15 seconds

Set 14: 1 round
Rest
Rest
20 seconds

Set 15: 3 rounds
Alternating Side Crunches
Alternating Side Crunches
1 minute
Rest
Rest
15 seconds
C Curve Punches
C Curve Punches
1 minute
Rest
Rest
15 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Rest
Rest
15 seconds


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