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Exercises

Set 1: 2 rounds
Jump Rope (Forward)
Jump Rope (Forward)
45 seconds
Weighted Pull-Ups
Weighted Pull-Ups
10 reps
Rest
Rest
45 seconds

Set 2: 2 rounds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
WP Russian Twist
WP Russian Twist
35 seconds
Rest
Rest
20 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
10 reps
Rest
Rest
1 minute

Set 3: 2 rounds
Boxer Shuffle
Boxer Shuffle
30 seconds
2 Dumbell Push Up
2 Dumbell Push Up
20 reps
Rest
Rest
25 seconds
1 Dumbell Push Up
1 Dumbell Push Up
15 reps
Rest
Rest
25 seconds
Decline Pull Over
10 reps
Rest
Rest
1 minute

Set 4: 2 rounds
Burpees
Burpees
10 reps
Rest
Rest
15 seconds
Left Chest Bands
15 reps
Right Chest Band
15 reps
Rest
Rest
15 seconds
Dumbbell Push Press
Dumbbell Push Press
10 reps
Rest
Rest
15 seconds
Sitting Band Fly's
15 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Double Unders
Double Unders
45 seconds
Rest
Rest
20 seconds
Barbell Shrugs
Barbell Shrugs
30 reps
Rest
Rest
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
20 seconds
Barbell Shrugs
Barbell Shrugs
30 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
1 minute


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