ROUND ONE: GO DOWN THE LINE OF EXERCISES WITHOUT STOPPING.
1. Bench Press- 10x (Goal Weight>M: 135-185#/F: 75- 85#)
2. Push-ups- 10x
3. Barbell Bicep Curls- 10x (Goal Weight>M: 65#/F: 40#)
4. Barbell Step Taps- 10x each side (Use the same barbell used for curls/place barbell behind neck/use 17" box)
5. One Lap Sprint/Jump Rope-100x/Burpees-10x (Choose one of the following)
**Rest 30-45 sec
ROUND TWO: NO STOPPING!
1. Bench Press- 8x (Goal>Increase weight from Round One)
2. Push-ups- 12x
3. Barbell Bicep Curls- 12x (Goal>Small increase on weight from Round One)
4. Barbell Step Taps- 12x each side (Use the same barbell used from the curls/same position as above/use 17" box)
5. Box Jumps- 12x (Body Weight/Land in a Deep Squat position on the box and on the ground/Use 17" box)
6. One Lap Sprint/Jump Rope 150x/Burpees-12x (Choose two of the following)
**Rest 45 - 60 sec
ROUND THREE: PUSH THROUGH!
1. Bench Press- 6x (Goal>Increase weight from Round Two)
2. Push-ups- 14x
3. Barbell Bicep Curls- 14x (Goal>Small increase on weight from Round Two)
4. Barbell Step Taps- 14x each side (Same as #4 on Round One & Round Two)
5. Box Jumps- 14x (Same as #5 on Round One & Round Two)
6. One Lap Sprint/Jump Rope- 200x/Burpees- 14x (Must do all three)
GREAT JOB! ALWAYS FINISH STRONG!
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