Everyone does the same workout
3 Rounds
increase weight in each round
10/7/5 Bench
10/7/5 Burpee DB Combo
10/7/5 Front & Side Raises
10/7/5 Seated Row
10/7/5 Back Extensions with weight
10/7/5 Tri Rope Pushdown
10/7/5 Tri Kickbacks
15/10/5 Close Grip Pushups (no weight)
Rest 1-2 min between rounds
Minimal rest between exercises
Optional: Add 25 box or frog jumps after each round or 1 minute of jump rope
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