Workout Collection

5 rounds, one minute rest between sets. A set is both exercises back to back.

Squat (Barbell or Dumbbell) / 5 x 10

Lunge (Dumbbell) / 5 x 10 (each leg)

Notes:

Pick a weight that isn't too heavy to complete 10 reps but also is challenging enough to fatigue your legs. Rest.1 minute between sets.

Bck

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10

4 sets. Do all three exercises back to back to complete one set.

Incline Dumbbell Press / 3 x 8

Dumbbell Pullover / 3 x 8

Incline Push Up / 3 x 10

5 rounds for time. Go back to back from Double Under to Sit Up.

Jump Rope / 50 / 40 / 30 / 20 / 10

Sit Up / 50 / 40 / 30 / 20/ 10

Complete 1,000 box step ups for time.

Box Step-Ups / 1,000

(Wear a weight vest)

First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.

Thrusters / 21 - 15 - 9

Pull Ups / 21 - 15 - 9

Complete the full workout for time.

1 mile run

Pull-Ups / 100

Push-Ups / 200

Air Squats / 300

1 Mile Run

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