Section I


  1. 4 Ct Flutter Kick
  2. Push Up-’T’ Roll
  3. Karate Kick FRont
  4. Karate Round Kick
  5. Jumping Jacks
  6. Burpee Broad Jump
  7. Pull UP-Base
  8. 4-Count Mountain climbers
  9. Heisman-Single
  10. Push Up-Base
  11. Abdominal-Seated Cycle
  12. Hang Clean
  13. Split Jump
  14. Pistol-Squat
  15. Reverse Crunch
  16. Samson Shot Put
  17. Plank Knees-To-Chest
  18. Push Up-Wide
  19. Pull Up-Wide
  20. Medball sit up
  21. Squat Drop
  22. Thruster-DumbBell
  23. Standing Back Lunge
  24. Kettlebell Swing
  25. Pull Up-Close Grip
  26. Push Up-Dive Bomber
  27. Thai Plank
  28. Frog Jump Side-to-side
  29. Hang Clean-Dumbbell
  30. 8 Ct Body Builder
  31. Weighted Sit Up-Medball/sandbag
  32. Arm Curls-Dumbbell
  33. Abdominal-GHD Sit Ups


Section II

                

  1. Feet-To-Hands Outside
  2. Alternating Shoulder Press
  3. Push Up-Samson
  4. Frog Jump Front-to-back
  5. Burpee-MedBall toss
  6. Push Up-Clock
  7. Heisman-Triple
  8. Stand Side Lunge
  9. AB-Seated Crunch
  10. Alternate hands front-to-back Push Up
  11. Handstand Push Up
  12. Abdominal-Side Up
  13. Pull Up-Burpee
  14. Olympic overhead squat
  15. Squat Jack
  16. Incline Push Up
  17. PUsh Up-3 Point Knees-to-elbows
  18. Knees-To-Elbows
  19. S-bag Clean-Press
  20. Pull Up-Towel
  21. Jump Rope-Double Under
  22. Abdominal-Cross Crunch
  23. Log Jump
  24. Push Up-2 Point
  25. Pull Up-Reverse
  26. Abdominal-Walk Out
  27. PUsh up-Hand and Foot Release
  28. Turkish Get Up
  29. Sumo dead lift high pull
  30. Ring Dip
  31. Hang Clean & Jerk
  32. Split Jump 180 degree turn
  33. In-Out DumbBell Curls



Section III

  1. Snatch Balance
  2. OverHead Walking Lunge
  3. Hurdle Jump
  4. DumbBell Dead Lift
  5. Jump Knee Tuck
  6. ManMakers
  7. DumbBell Snatch
  8. Behind Neck Pull Up
  9. Toes-To-Bar
  10. DumbBell Suitcase Row
  11. Handstand push up
  12. Olympic Bar Curls
  13. Crossover Sit up
  14. Suicides
  15. Double Under’s
  16. Box Jumps
  17. Ring Push Up
  18. 4 Corner Jump
  19. Muscle Snatch
  20. ‘L’ Pull Ups
  21. Abdominal-Hollow Roc
  22. Split Jerk
  23. High Knees Run
  24. 4-Count mountain climber outside
  25. Plank Row
  26. Abdominal-Clock
  27. MedBall Toss
  28. Jump Rope Side-to-side
  29. Curtis ‘P’
  30. BarBell Bent Row
  31. Reverse BarBell Curl
  32. Side Lat real Flies
  33. SandBag Get Up

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And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.

Col 3:17






​​DEMAND MORE OF YOURSELF