The following are exercises used in this workout:

  1. 110 yd Sprints
  2. 15 minute Run
  3. 20 minute Run
  4. 20 yd Shuttle
  5. 20 yd Sprint
  6. 30 yd Shuttle
  7. 40 yd Sprint
  8. 4-Cone Drill
  9. 60 yd Shuttle
  10. 60 yd Sprint
  11. 80 yd Sprint
  12. Agility Ladder
  13. Back Extension
  14. Back Squat
  15. Backpedal
  16. Bench Press
  17. Block Pulls
  18. Calf Press
  19. Calf Raises
  20. Carioca
  21. Close-Grip Bench Press
  22. Crunches
  23. Deadlift
  24. Depth Jumps
  25. Dips
  26. Dumbbell Bench Press
  27. Dumbbell Curl
  28. Dumbbell Lateral Raise
  29. Dumbbell Military
  30. Dumbbell Rear Delt Raise
  31. Dumbbell Row
  32. EZ Bar Curl
  33. Figure 8
  34. Good Mornings
  35. Hang Clean
  36. Hang Clean Pulls
  37. High Knees
  38. Incline Press Lat Pulldown
  39. Leg Curls
  40. Leg Extension
  41. Leg Press
  42. Lunges
  43. Power Clean
  44. Power Clean Pulls
  45. Pull-Up
  46. Push Press
  47. Push Ups
  48. Rack Shrugs
  49. Reverse Curls
  50. Roman Deadlift
  51. Seated Dumbbell Curl
  52. Side Shuffle
  53. Side Twist
  54. Squat Jumps
  55. Step-Ups
  56. T-Drill
  57. Tricep Cable (pushdown)
  58. Tricep Extension
  59. Wrist Roller