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Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
25 seconds
High Knee Pulls
Effort: Moderate
High Knee Pulls
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Squat Pulses
Squat Pulses
1 minute
Jumping Jacks
Effort: Moderate
Jumping Jacks
1 minute
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Push-Ups
Push-Ups
15 reps
Rest
Rest
1 minute

Set 2: 2 rounds
CM Standing Leg Curl
Weights: Moderate
Effort: Vigorous
CM Standing Leg Curl
24 reps
Transition
Transition
20 seconds
CM Ankle Strap Back Lunge
Weights: Moderate
Effort: Vigorous
CM Ankle Strap Back Lunge
24 reps
Transition
Transition
20 seconds
CM Glute Kickbacks
Weights: Moderate
Effort: Vigorous
CM Glute Kickbacks
24 reps
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
30 seconds

Set 4: 2 rounds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
12 reps
Transition
Transition
15 seconds
Barbell Deadlifts
Weights: Maximum
Barbell Deadlifts
12 reps
Transition
Transition
15 seconds
Push Presses
Weights: Maximum
Push Presses
10 reps
Rest
Rest
45 seconds

Set 5: 2 rounds
CM Straight Leg Extensions
Weights: Moderate
Effort: Vigorous
CM Straight Leg Extensions
24 reps
Transition
Transition
20 seconds
CM Lateral Leg Raise
Weights: Light
Effort: Vigorous
CM Lateral Leg Raise
24 reps
Transition
Transition
20 seconds
CM Forward Lunge With Kee Raise
Weights: Light
Effort: Vigorous
CM Forward Lunge With Kee Raise
24 reps
Transition
Transition
20 seconds
CM Cable Knee-In's
Weights: Moderate
Effort: Vigorous
CM Cable Knee-In's
20 reps
Rest
Rest
30 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 2 rounds
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
12 reps
Transition
Transition
15 seconds
Barbell Clean and Press
Weights: Heavy
Barbell Clean and Press
12 reps
Transition
Transition
15 seconds
Barbell Reverse Grip Rows
Weights: Maximum
Barbell Reverse Grip Rows
12 reps
Rest
Rest
45 seconds

Set 8: 2 rounds
CM Decline Bench Knee Raise
Weights: Moderate
Effort: Vigorous
CM Decline Bench Knee Raise
12 reps
Transition
Transition
20 seconds
CM Scissor Kicks
Weights: Light
Effort: Vigorous
CM Scissor Kicks
24 reps
Transition
Transition
20 seconds
CM Kneeling Leg Raise On Bench
Weights: Moderate
Effort: Vigorous
CM Kneeling Leg Raise On Bench
20 reps
Transition
Transition
20 seconds
CM Plank Or Kneeling Kickbacks
CM Plank Or Kneeling Kickbacks
24 reps
Rest
Rest
30 seconds

Set 9: 1 round
Rest
Rest
30 seconds

Set 10: 2 rounds
Barbell Bent-Over Rows
Weights: Maximum
Barbell Bent-Over Rows
12 reps
Transition
Transition
15 seconds
Barbell Lunges
Weights: Maximum
Barbell Lunges
12 reps
Transition
Transition
15 seconds
Barbell Bench Press
Weights: Maximum
Barbell Bench Press
12 reps
Rest
Rest
45 seconds


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