"4 Rounds of Throwdown"

This workout includes muscular strength and endurance principles.  It is exactly what I think of when I think of the intensity I wanted to get with the Shredded workouts.  We did 4 rounds of 5 exercises with a different exercise to finish off each round. 

4 Rounds of Throwdown

Do 4 sets of the 5 exercises below and add one finisher at the end of each round

8  Body Weight Bench Press (ex: if you weigh 160 bench 160...girls do what you can to get the reps)
15 Dumbbell Swings
6  Wall Walks (below)
10 Face Pulls
8  Hanging Leg Raise

Round 1 Finisher: 25x Box Jumps
Round 2 Finisher: 25x Wall Ball
Round 3 Finisher: 25x Med Ball Slam
Round 4 Finisher; 25x Floor Wipers

Wall Walks- Put your feet up against a wall and walk them up them back down so that you are in a pushup position

Wall Ball-Squat down and throw the ball against the wall as you explode upward, then catch the ball on the way back down

Med Ball Slams

Floor Wipers- While holding a barbell above your head lie on your back and swing your legs back and forth