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Exercises

Set 1: 1 round
Squat Jumps
Squat Jumps
3 minutes

Set 2: 4 rounds
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
8 reps
Side to Side Hops
Effort: Vigorous
Side to Side Hops
1 minute

Set 3: 3 rounds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
8 reps
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
1 minute

Set 4: 3 rounds
Weights: Moderate
Seated Cable Row
8 reps
Hop in Place
Effort: Vigorous
Hop in Place
1 minute

Set 5: 3 rounds
Barbell Shrugs
Weights: Maximum
Barbell Shrugs
8 reps
Reverse Lunges
Reverse Lunges
1 minute

Set 6: 3 rounds
Barbell Bicep Curls
Weights: Maximum
Barbell Bicep Curls
8 reps
Jack Jump Tucks
Effort: Very Hard
Jack Jump Tucks
1 minute

Set 7: 3 rounds
Weights: Maximum
Effort: Very Hard
Preacher Curl
8 reps
Medicine Ball Slams
Weights: Moderate
Medicine Ball Slams
1 minute

Set 8: 3 rounds
Weights: Heavy
Effort: Moderate
Reverse Barbell Curl
8 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
1 minute

Set 9: 3 rounds
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
10 reps
Jumping Lunges
Jumping Lunges
1 minute


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