Do this workout in a circuit manner. The exercises are in supersets (pairs). Do the first exercise with as much weight as you can to get the reps, then do the second exercise for the given number of reps. Increase weight on the first exercises each set and decrease reps (start with 10 for the first round and decrease each successive set while increasing weight). Try to get at least 4 reps by the last round. Complete 4 full rounds of this workout.
10-4Standing Barbell Bicep Curls
8 Chinups
10 -4 Overhead Squats
10 total Jumping Lunges
10-4 Standing Shoulder Press
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12 Wall Ball
10-4 Face Pulls
15 second Davies Drill
(Start in pushup position and move your hands from one side back to the middle and then to the other side for 30 seconds)
When you are done with all 4 sets...
FINISHER: 50 Full situps with feet up
50 Full ROM scissor kicks
1 minute plank
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