High Knees

4 Sets x 1 Reps

Lunge Hold

4 Sets

Lunge Hold

4 Sets

Speed Squats

4 Sets x 10 Reps

Forward Step-Up

5 Sets x 15 Reps

Dumbbell Plie Squat

5 Sets x 15 Reps

Smith Machine Bulgarian Split Squat

5 Sets x 15 Reps

Dumbbell Walking Lunge

5 Sets x 15 Reps

Kettlebell Pistol Squat

5 Sets x 12 Reps

Box Jump Multiple Response

5 Sets x 12 Reps

Dumbbell Step-Up

4 Sets x 15 Reps

Broad Jump

4 Sets x 15 Reps

Burpee

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Push-Up

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Weighted Three Bench Dip

4 Sets x 15 Reps

Dumbbell Fly

3 Sets x 15 Reps

Medicine Ball One-Arm Push-Up

3 Sets x 10 Reps

Pull-Up

5 Sets x 10 Reps

Clap Push-Up

5 Sets x 10 Reps

Plank

5 Sets

Plank

5 Sets

Barbell Deadlift

5 Sets x 10 Reps

Dumbbell One-Arm Upright Row

5 Sets x 15 Reps

Stability Ball Weighted Hyperextension

5 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 15 Reps

Cable Rope Pull-Up

4 Sets x 1 Reps

1 arm 1 leg row to hip

4 Sets x 10 Reps

V-Up

4 Sets x 15 Reps

Jump Lung

3 Sets x 8 Reps

Squat Hold

3 Sets

Elevated Push-Up

4 Sets x 15 Reps

Dumb Bell T's

4 Sets x 15 Reps

Barbell Clean

4 Sets x 15 Reps

Dumbbell Reverse Fly

4 Sets x 15 Reps

Barbell Push Press

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Front Raise

4 Sets x 15 Reps

Plank Shoulder Tap

4 Sets x 10 Reps

Dumbbell Walking Lunge

4 Sets x 35 Reps

Kettlebell Sumo High Pull

4 Sets x 15 Reps