Heroic Warm-up

1 x 10

Swimming Upper Body Warm up

Battle Rope Alternating Waves

3 x 60

Push-Up

3 x MAX @ 1:00

Bench Dips

3 x 15

DB Shoulder Press

3 x 20 @ 15 lb

DB Front Raise

3 x 15 @ 10 lb

DB Lateral Raise

3 x 15 @ 10 lb

Chest Press

3 x 20 @ 20 lb

DB Chest Fly

3 x 15 @ 10 lb

Incline DB Bench Press

3 x 15 @ 20 lb

DB Front Raise

3 x 15 @ 10 lb

DB Lateral Raise

3 x 15 @ 10 lb

Plank

3 x 1:00

Mountain Climber

3 x 30

Roll Up Crunch

3 x 15

Crunches

3 x MAX @ 1:00

Heroic Warm-up

1 x 10

Swimming Upper Body Warm up

Dynamic Stretch

Rowing

3 x 60 @ MAX

Pull-Up

3 x MAX

Plank

3 x 1:00

Mountain Climber

3 x 30

Lat Pull Downs

3 x 15 @ 40 lb

Lat Pull Over

3 x 15 @ 30 lb

Rope Face Pull

3 x 15 @ 30 lb

DB Bicep Curls

3 x 15 @ 15 lb

EZ Bar Curl

3 x 10 @ 20 lb

Alternating DB Hammer Curl

3 x 10 @ 15 lb

1-Arm DB Row

3 x 15 @ 25 lb

Alternating Dumbbell Row

3 x 30 @ 20 lb

2 Arm DB Row

3 x 15 @ 20 lb

Iso Hold DB Curl

3 x 15 @ 15 lb

Alternating Bicep Curls

3 x 15 @ 15 lb

Heroic Warm-up

Air Squat

3 x 30

Single Leg Glute Bridge

3 x 15

Hip Thrust - Bodyweight

3 x 20

Goblet Squat

3 x 15 @ 20 lb

DB Front Squat

3 x 15 @ 20 lb

Reverse Lunges

3 x 15 @ 15 lb

Single Arm Farmer Walk

3 x 30

Wall Sit

3 x 1:00

Leg Extension

3 x 20 @ 40 lb

Lying Leg Curl

3 x 20 @ 40 lb

Stair Master

1 x 15:00

Heroic Warm-up

1 x 10

High Knees In Place

3 x 0:30

Reverse Burpees

3 x 15 @ 5 lb

Superman

3 x 20

Push-Up

3 x MAX

Plank Jacks

3 x 15

Mountain Climber

3 x 30

Mountain Climber Plank

3 x 20

Forearm Plank with oblique twist

3 x 20

Knees To Chest

3 x 15

Russian Twists

3 x 20

Crunches

3 x 20

Front Plank on Elbows

3 x 1:00

Heroic Warm-up

1 x 10

Battle Rope Alternating Waves

3 x 60

Plank Tricep Extension

3 x 10

Tricep Rope Pulldowns

3 x 20 @ 30 lb

Bench Dips

3 x 20

Cable Biceps Curl

3 x 15 @ 20 lb

SL Bicep Curl

3 x 15 @ 15 lb

DB Tricep Extension

3 x 15 @ 10 lb

Overhead Cable Tricep Rope Pulldown

3 x 15 @ 30 lb

Cable Biceps Curl

3 x 15 @ 20 lb

Hammer Curl

3 x 15 @ 10 lb

Single Arm Cable Curl

3 x 15 @ 10 lb

DB Overhead Tricep Extension

3 x 15 @ 20 lb

Close Grip Push-Up

3 x MAX

Bicycle

1 x 10:00

Squat jacks with resistance band

3 x 30

Air Squat

3 x 30

Glute kickbacks with resistance band

3 x 30

Side stepping with resistance band

3 x 15

KB swings

3 x 20 @ 25 lb

Hip Thrust

3 x 15 @ 30 lb

DB Deadlift

3 x 15 @ 25 lb

Romanian Deadlift

3 x 15 @ 20 lb

Stationary Reverse Lunge

3 x 15

Single Leg Box Drive

3 x 15

Box step ups

3 x 1:00

Stair Master

1 x 10:00

Light Jog

1 x 8:00 @ 1