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Exercises

Set 1: 1 round
Push Presses
Push Presses
12 reps
Rear Delt Fly
Rear Delt Fly
12 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
12 reps
Dumbbell Upright Row to Shoulder Press
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rear Delt Cable Crucifix
Rear Delt Cable Crucifix
12 reps
Rest
Rest
1 minute

Set 2: 1 round
Push Presses
Push Presses
10 reps
Rear Delt Fly
Rear Delt Fly
10 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
10 reps
Dumbbell Upright Row to Shoulder Press
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rear Delt Cable Crucifix
Rear Delt Cable Crucifix
10 reps
Rest
Rest
1 minute

Set 3: 1 round
Push Presses
Push Presses
10 reps
Rear Delt Fly
Rear Delt Fly
10 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
10 reps
Dumbbell Upright Row to Shoulder Press
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rear Delt Cable Crucifix
Rear Delt Cable Crucifix
10 reps
Rest
Rest
1 minute

Set 4: 1 round
Push Presses
Push Presses
8 reps
Rear Delt Fly
Rear Delt Fly
8 reps
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
8 reps
Dumbbell Upright Row to Shoulder Press
8 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 reps
Rear Delt Cable Crucifix
Rear Delt Cable Crucifix
8 reps
Rest
Rest
4 minutes

Set 5: 1 round
Decline Crunch
Decline Crunch
Reps until failure
Kettlebell Swings
Kettlebell Swings
20 reps
Dumbbell Shrug
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Decline Crunch
Decline Crunch
Reps until failure
Kettlebell Swings
Kettlebell Swings
20 reps
Dumbbell Shrug
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 7: 1 round
Decline Crunch
Decline Crunch
Reps until failure
Kettlebell Swings
Kettlebell Swings
20 reps
Dumbbell Shrug
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 8: 1 round
Decline Crunch
Decline Crunch
Reps until failure
Kettlebell Swings
Kettlebell Swings
20 reps
Dumbbell Shrug
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
1 minute

Set 9: 1 round
Decline Crunch
Decline Crunch
Reps until failure
Kettlebell Swings
Kettlebell Swings
20 reps
Dumbbell Shrug
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Rest
Rest
5 minutes

Set 10: 1 round
Jog
Jog
15 minutes


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