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Exercises

Set 1: 1 round
Treadmill Running
Incline: Light
Effort: Light
Treadmill Running
5 minutes

Set 2: 1 round
Transition
Transition
2 minutes

Set 3: 1 round
Stair Stepping
Resistance: Moderate
Effort: Moderate
Stair Stepping
10 minutes

Set 4: 1 round
Transition
Transition
2 minutes

Set 5: 2 rounds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
50 reps
Box Jumps
Effort: Moderate
Box Jumps
40 reps
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
30 reps
Burpees
Burpees
20 reps
Bench Dips
Bench Dips
10 reps

Set 6: 1 round
Transition
Transition
2 minutes

Set 7: 1 round
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds


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