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Exercises

Set 1: 1 round
Step Ups with Knee Lifts
Step Ups with Knee Lifts
3 minutes

Set 2: 4 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Step-Ups
Effort: Vigorous
Step-Ups
1 minute

Set 3: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
10 reps
Weights: Moderate
Effort: Vigorous
Dumbbell Clean
1 minute

Set 4: 3 rounds
Weights: Heavy
Effort: Very Hard
Decline Smith Press
10 reps
Hop in Place
Effort: Vigorous
Hop in Place
1 minute

Set 5: 4 rounds
Elevated Chest Dips
10 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
1 minute

Set 6: 4 rounds
Weights: Heavy
Effort: Very Hard
Close-Grip Barbell Bench Press
10 reps
Barbell Power Cleans
Weights: Moderate
Barbell Power Cleans
1 minute

Set 7: 3 rounds
Weights: Moderate
Effort: Vigorous
cable crunch
10 reps
Step-Ups
Effort: Vigorous
Step-Ups
1 minute

Set 8: 3 rounds
Reverse Crunches
Reverse Crunches
10 reps
Step-Ups
Effort: Moderate
Step-Ups
1 minute


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