Name: _____________________

Try and get as many as you can!

Military Press Machine Leg Press Free Weight Box Jumps Yoga mat Stretching

3 sets of 10 reps 4 sets of 15 reps 4 sets of 8 3 sets of 6 reps 5 Dynamic Stretches

(rest for a minute) (rest for a minute) (rest for a minute) (rest for a minute) (stretching and moving)

Triceps Push Down Bike at a steady pace for 6
minutes
4 sets of 10 reps
(rest for a minute) Vigorously finish in the
last minute
Rowing Machine Single arm Kettlebell swing Leaning Pull Ups
Row Continuously for 10 4 sets of 10 reps 3 sets of 8 reps
minutes (rest for a minute) (rest for 2 minutes)
(after 5 take a 1 min break)

Bench Press desired weight Russian Kettlebell Swing BINGO Bent down row on empty
or just bar benches Run on treadmill at a steady
4 sets of 12-15 reps FREE SPACE pace for 10 minutes
4 sets of 8 reps (rest for 2 minutes) (choose what you want) You choose the amount!
(rest for a minute)

Squat rack Chest Fly Military Press Machine Leg Press Box Jumps

3 sets of 6-8 reps 4 sets of 8 4 sets of 8 reps 4 sets of 10 reps 4 sets of 8 jumps
(rest for a minute) (rest for 2 minutes) (rest for 30 seconds) (rest for 30 seconds) (rest for 2 minutes)

Yoga mat Stretching Freemotion Elliptical Chin ups Kettlebell Push-Up

Run on treadmill at a steady-
fast pace for 10 minutes 5 Static Stretches Jog at a steady pace for 10 As many as you can!! 5 sets of 10 reps
(Stretching while staying minutes 3 sets (rest for 2 minutes)
still)