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Exercises

Set 1: 1 round
Treadmill Running
Incline: Heavy
Effort: Vigorous
Treadmill Running
15 minutes
Rest
Rest
1 minute
Moderate Stairs
Resistance: Moderate
Effort: Moderate
Moderate Stairs
10 minutes
Rest
Rest
30 seconds
Box Jumps
Effort: Moderate
Box Jumps
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
15 reps
Rest
Rest
30 seconds
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
15 reps
Rest
Rest
30 seconds
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
15 reps
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
15 reps
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
15 reps
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
15 reps
Rest
Rest
30 seconds
Weights: Heavy
Effort: Very Hard
Rogue Dog Sled
1 rep
Rest
Rest
1 minute
Weights: Heavy
Effort: Very Hard
Rogue Dog Sled
1 rep
Rest
Rest
1 minute
Weights: Heavy
Effort: Very Hard
Rogue Dog Sled
1 rep
Rest
Rest
2 minutes

Set 3: 1 round
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
Reps until failure
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
8 reps
Rest
Rest
30 seconds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 reps
Rest
Rest
1 minute
Barbell Shrug Behind the Back
Weights: Heavy
Barbell Shrug Behind the Back
8 reps
Rest
Rest
30 seconds
Barbell Shrug Behind the Back
Weights: Heavy
Barbell Shrug Behind the Back
8 reps
Rest
Rest
30 seconds
Barbell Shrug Behind the Back
Weights: Heavy
Barbell Shrug Behind the Back
8 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Rest
Rest
30 seconds
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps


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