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Exercises

Set 1: 4 rounds
Effort: Maximum
Standing Military Press
10 reps
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Upright Rows
Weights: Maximum
Dumbbell Upright Rows
8 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Seated Dumbbell Press
Weights: Maximum
Seated Dumbbell Press
8 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Barbell Shrugs
Weights: Maximum
Barbell Shrugs
20 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
1 minute

Set 6: 1 round
Treadmill Running
Incline: Heavy
Effort: Maximum
Treadmill Running
20 minutes
Rest
Rest
2 minutes

Set 7: 1 round
Effort: Maximum
StairMaster
15 minutes
Rest
Rest
2 minutes

Set 8: 1 round
Elliptical
Resistance: Moderate
Effort: Maximum
Elliptical
30 minutes


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