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Exercises

Set 1: 3 rounds
Box Jumps
Box Jumps
30 seconds
Rest
Rest
20 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
30 seconds
Rest
Rest
20 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
30 seconds
Rest
Rest
20 seconds
Fast Rowing
Fast Rowing
1 minute
Rest
Rest
35 seconds

Set 2: 3 rounds
BOSU Mountain Climbers
BOSU Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
20 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
30 seconds
Rest
Rest
20 seconds
Cycling
Cycling
30 seconds
Rest
Rest
35 seconds

Set 3: 3 rounds
Governators
Governators
30 seconds
Rest
Rest
20 seconds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
30 seconds
Rest
Rest
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
20 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
30 seconds
Rest
Rest
30 seconds
Rope Squat Waves
35 seconds


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