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Warm-up: 10 minutes of skipping Superset #1 A1. Hack Squat – Reps: 8,6,4,6,8 A2. Dumbbell Snatch – Reps: 8,6,4,6,8 Rest: 60 seconds Giant Set #2 B1. Deadlifts – Reps: 10,10,10 B2. Weighted Box Jump – Reps: 8,8,8 B3. Box Jumps – Reps: 6,6,6 Rest: 45 seconds Superset #3 C1. Quarter Squat – Reps: 15,20,25 C2. Squat Jumps – Reps: 15,15,15 Superset #1 A1. Lumberjack Press: 14,14,14 A2. Bent-over Row – 12,12,12 Rest: 60 seconds Giant Set #2 B1. Pull-ups – Reps: 10,10,10 B2. Walking Push-Ups – Reps: 10,10,10 B3. Alternating Med-Ball Push-ups – Reps: 10,10,10 Rest: 45 seconds Quad Set #3 C1. Dips – failure x 3 C2. Inverted Row – failure x 3 C3. Power Curl – Reps: 6,6,6 C4. Power Row – 6,6,6 Rest: 45 seconds Burnout Set 1 Set of 30 barbell punches

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  • Warm-up: 10 minutes of skipping

    Superset #1

    A1. Hack Squat Reps: 8,6,4,6,8

    A2. Dumbbell Snatch Reps: 8,6,4,6,8

    Rest: 60 seconds

    Giant Set #2

    B1. Deadlifts Reps: 10,10,10

    B2. Weighted Box Jump Reps: 8,8,8

    B3. Box Jumps Reps: 6,6,6

    Rest: 45 seconds

    Superset #3

    C1. Quarter Squat Reps: 15,20,25

    C2. Squat Jumps Reps: 15,15,15

    Superset #1

    A1. Lumberjack Press: 14,14,14

    A2. Bent-over Row 12,12,12

    Rest: 60 seconds

    Giant Set #2

    B1. Pull-ups Reps: 10,10,10

    B2. Walking Push-Ups Reps: 10,10,10

    B3. Alternating Med-Ball Push-ups Reps: 10,10,10

    Rest: 45 seconds

    Quad Set #3

    C1. Dips failure x 3

    C2. Inverted Row failure x 3

    C3. Power Curl Reps: 6,6,6

    C4. Power Row 6,6,6

    Rest: 45 seconds

    Burnout Set

    1 Set of 30 barbell punches


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