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Exercises

Set 1: 1 round
Alternating Hammer Curls
Alternating Hammer Curls
30 seconds
Transition
Transition
5 seconds
Barbell Shoulder Press
Barbell Shoulder Press
30 seconds
Transition
Transition
5 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds
Transition
Transition
5 seconds
Dumbbell Woodchops
Dumbbell Woodchops
45 seconds
Rest
Rest
10 seconds
Medicine Ball Soccer Throw
Medicine Ball Soccer Throw
45 seconds
Transition
Transition
5 seconds
Straight Punches
Straight Punches
30 seconds
Power Punches
Power Punches
40 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Alternating Hammer Curls
Alternating Hammer Curls
30 seconds
Transition
Transition
5 seconds
Barbell Shoulder Press
Barbell Shoulder Press
30 seconds
Transition
Transition
5 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds
Transition
Transition
5 seconds
Dumbbell Woodchops
Dumbbell Woodchops
45 seconds
Rest
Rest
10 seconds
Medicine Ball Soccer Throw
Medicine Ball Soccer Throw
45 seconds
Transition
Transition
5 seconds
Straight Punches
Straight Punches
30 seconds
Power Punches
Power Punches
40 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Alternating Hammer Curls
Alternating Hammer Curls
30 seconds
Transition
Transition
5 seconds
Barbell Shoulder Press
Barbell Shoulder Press
30 seconds
Transition
Transition
5 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds
Transition
Transition
5 seconds
Dumbbell Woodchops
Dumbbell Woodchops
45 seconds
Rest
Rest
10 seconds
Medicine Ball Soccer Throw
Medicine Ball Soccer Throw
45 seconds
Transition
Transition
5 seconds
Straight Punches
Straight Punches
30 seconds
Power Punches
Power Punches
40 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds


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