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Exercises

Set 1: 5 rounds
Jump Rope
Jump Rope
30 seconds

Set 2: 1 round
Cycling
Cycling
10 minutes

Set 3: 4 rounds
Medicine Ball Slams
Medicine Ball Slams
15 reps
Lunge Jump
Lunge Jump
6 reps

Set 4: 4 rounds
Dumbbell Squats
Dumbbell Squats
15 reps
Overhead Press
Overhead Press
15 reps
Cable Lat Pull Down
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Quad Stretches
Quad Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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