“10-4 Good Buddy”

The workout this week is a circuit based workout with set work and rest periods. The workout consists of 10 exercises repeated for a total of 4 laps. You’ll work for 40 seconds and rest for 15 seconds; meaning you’ll do exercise #1 for 40 seconds and rest 15 seconds, then do exercise #2 for 40 seconds and rest 15. Keep repeating until you complete all 10 exercises, that’s one lap. Rest 30 seconds and then repeat the process until you’ve done all 4 laps.
The Workout:
1. Dead ball Bent-over rows with burpee
2. Bench Hops
3. Barbell or Dumbbell Rows
4. Dead ball or Dumbbell Floor Press
5. Jump Squats
6. Dead ball Straight leg Deadlift
7. Shoot Throughs
8. Shoulder Press (Barbell or Dumbbell)
9. Plank Jacks
10. Goblet Squats with Dead ball or Dumbbell