Power Gym

Round 1: 1:00 on, 0:30 rest

Round 2: 0:40 on, 0:20 rest

Round 3: 0:30 on, 0:15 rest

Barbell press at 45lb: 28, 22, 19

Alternating DB incline press on medball: 20, 18, 16

Step-up hops

Reverse lunge with 10kg: 15, 12, 12

Quarter-squat 10kg plate rotations: 15, 12, 12

Round 1: 1:00 on, 0:30 rest

Round 2: 1:0 on, 0:30 rest

Round 3: 0:40 on, 0:20 rest

Kettlebell squats at 12kg: 21, 23, 17

High-knees against wall: 115, 120, 94

Step-up hops with 30lb DBs: 12, 15, 12

Bent-over rows with 10kg, 20kg, 20kg: 41, 41, 30

Medball slams: 25, 26, 20