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Exercises

Set 1: 8 rounds
Cycling
Effort: Vigorous
Cycling
20 seconds
Rest
Rest
10 seconds

Set 2: 3 rounds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
5 reps
Barbell Cleans
Barbell Cleans
5 reps
Barbell Front Loaded Squats
Weights: Moderate
Barbell Front Loaded Squats
5 reps
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
5 reps
Effort: Vigorous
Good Morning
5 reps
Bottom to Bottom Squats
Bottom to Bottom Squats
Reps until failure
Effort: Vigorous
Gdh Sit Up
Reps until failure
Rest
Rest
1 minute

Set 3: 3 rounds
Effort: Vigorous
Box Jump
1 minute
Weights: Moderate
Effort: Very Hard
Sled Pull
Reps until failure

Set 4: 3 rounds
Plank
Plank
1 minute
Right Side Plank
Right Side Plank
1 minute
Left Side Plank
Left Side Plank
1 minute


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