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Exercises

Set 1: 1 round
Warm Up Lunges
5 minutes

Set 2: 3 rounds
Rest
Rest
2 minutes
Reverse Lunges With Dumbbell
5 reps
Reverse Lunges With Dumbbell
5 reps

Set 3: 3 rounds
Rest
Rest
2 minutes
Parallel Bar Dips
8 reps
Plyometric Push Up, Hands On Bench
10 reps

Set 4: 1 round
Rest
Rest
1 minute
Pistols
Pistols
3 reps
Pistols
Pistols
3 reps

Set 5: 1 round
Warm Up For Lifting
4 minutes

Set 6: 3 rounds
Rest
Rest
2 minutes
Face Pulls
5 reps

Set 7: 1 round
These Next Face Pulls Are Drop Sets
15 seconds

Set 8: 3 rounds
Rest
Rest
30 seconds
Face Pulls
3 reps

Set 9: 2 rounds
Rest
Rest
45 seconds
Suitcase Carry
1 min 30 secs

Set 10: 1 round
Warm Up For Lat Pull Downs
4 minutes

Set 11: 4 rounds
Rest
Rest
2 minutes
Pull-Ups
Pull-Ups
1 minute

Set 12: 1 round
Rest
Rest
30 seconds
Weighted Pull-Ups
Weighted Pull-Ups
1 rep
Rest
Rest
30 seconds
Weighted Pull-Ups
Weighted Pull-Ups
1 rep
Rest
Rest
30 seconds
Weighted Pull-Ups
Weighted Pull-Ups
Reps until failure

Set 13: 1 round
Great Job!
5 seconds


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