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Exercises

Set 1: 1 round
Transition
Transition
1 minute

Set 2: 2 rounds
Bicep Curls
Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Dumbbell Front Raises
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds

Set 4: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds

Set 5: 2 rounds
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
30 seconds

Set 6: 2 rounds
Overhead Press
Overhead Press
10 reps
Rest
Rest
30 seconds

Set 7: 2 rounds
Barbell Shoulder Press
Barbell Shoulder Press
5 reps
Rest
Rest
1 minute

Set 8: 2 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
5 reps
Rest
Rest
1 minute

Set 9: 2 rounds
MP Sit Up
10 reps
Rest
Rest
1 minute

Set 10: 2 rounds
Barbell Bench Press
Barbell Bench Press
5 reps
Rest
Rest
1 minute

Set 11: 4 rounds
Kettlebell Figure Eights
Kettlebell Figure Eights
30 seconds
Rest
Rest
30 seconds

Set 12: 2 rounds
Right Lawnmower with Kettlebell
Right Lawnmower with Kettlebell
10 reps
Rest
Rest
30 seconds

Set 13: 2 rounds
Left Lawnmower with Kettlebell
Left Lawnmower with Kettlebell
10 reps
Rest
Rest
30 seconds

Set 14: 2 rounds
MP Legs
10 reps
Rest
Rest
30 seconds

Set 15: 2 rounds
MP Tricep Pull
10 reps
Rest
Rest
30 seconds

Set 16: 2 rounds
MP Chest Palm
10 reps
Rest
Rest
30 seconds

Set 17: 2 rounds
MP Chest Press
10 reps
Rest
Rest
30 seconds

Set 18: 2 rounds
MP Lat Lean Wide
10 reps
Rest
Rest
30 seconds


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