Exercise Cheat Sheets
MAIN CIRCUIT
(MONDAY – WEDNESDAY – FRIDAY)
1 Round:
500 meter Row
10 burpees
10 kettle ball swings
7 pull-ups
10 dips
Duration:
5 Rounds
Frequency:
Continuous
Routine Alterations:
Pull ups can be replaced with chin ups
Burpees can be replaced with pushups
Inverted rows can be added to the round for
added intensity
Kettle ball swings can be done 1-handed or 2
handed (with increased weight)
THERE ARE 5 SHEETS IN ALL FOR $1
