Jason Klofstad

Warm Up:
Jump Rope -- 2 minutes

Circuit:

Dumbbell Thruster--------------60 seconds

Renegade Row (dumbbell)-----60 seconds

T-Stance Pushup----------------60 seconds

Mountain Climbers--------------60 seconds

Sit-Throughs---------------------60 seconds

Dumbbell Swings----------------60 seconds (30 sec. L / 30 sec. R)

Burpies (w/pushup and jump)-60 seconds

Rest:

1 minute of rest between circuits. Work to complete 3 total circuits for a total of 21 minutes of work, excluding the warm-up.

Notes:

• You should be completely taxed after each 60 second round. Select weights accordingly. By example, you should be struggling for the last few repetitions on the thrusters, etc. as you approach the 60 second mark.

• Transition immediately from one exercise to the next. For example, after the dumbbell thrusters, place them on the floor and immediately begin the renegade rows. After the rows, release the dumbbells, stay in position and go right into the T-stance pushup. Have whatever you need for each exercise already set up to use.

• This circuit is 7 exercises at 1 minute each for a total of 7 continuous minutes of physical exertion per circuit. The idea is to develop your strength and conditioning simultaneously. Therefore, do everything you can to continue working for the entire time on each exercise. Pace yourself. Slow down if you must, but DO NOT STOP working.

• If 20lb. dumbbells are suitable for thrusters but too light for rows, have multiple dumbbells available.

• Adjust your progression accordingly. If you're not able to do 3 full circuits, work up to it. If you're able to complete 3 circuits, increase the intensity of each exercise and circuit by: a) increasing speed (performing more reps per 60 sec. interval)
b) increasing weight
c) decreasing the rest time

• Add dumbbells to the burpies to increase the intensity.

• Feel free to add a weighted vest to give more resistance throughout the circuit.