The following are exercises used in this workout:

  1. 3-Way Hop-and-Stop
  2. 4-Way Plank
  3. Bar Complex III
  4. Barbell Bench Press
  5. Barbell Squat
  6. Barbell Squat Jumps
  7. Barbell Step-Up
  8. Bent-Over Alternating Dumbbell Row
  9. Bent-Over Barbell Row
  10. Block Clean
  11. Box Jump w/ Weight Vest
  12. Box Split Jumps
  13. Clean Pull
  14. Diagonal Lunge w/ Dumbbell Twist
  15. Diagonal Plate Raise
  16. Dumbbell Cuban Press
  17. Dumbbell Hang Clean Box Jump
  18. Dumbbell Snatch
  19. Dumbbell Squat Jump
  20. Dumbell Complex I
  21. Front Squat
  22. Glute-Ham Raise
  23. Good Mornings
  24. Hang Snatch
  25. Incline Dumbbell Bench Press
  26. Inverted Pull-Up
  27. Knee-Tuck Jump Landing 180 Pivot
  28. Lateral Barrier Hops
  29. Lowerback Extension
  30. Medicine Ball Crossover Push-Up
  31. Plyometric Push-Up
  32. Power Clean
  33. Power Clean Jerk
  34. Power Clean Squat
  35. Power Split Snatch
  36. Pull-Ups
  37. Push Press
  38. Reverse Hyperextensions
  39. Reverse Incline Cuban Press
  40. Seated Supported Side Tap Throw
  41. Side Plank Reach Under
  42. Single-Arm Cuban Press w/ Diagonal Dumbbell Raise
  43. Single-Leg Barbell Squat
  44. Single-Leg Straight-Leg Deadlift
  45. Snatch Pull
  46. Stability Ball Alternating Dumbbell Bench
  47. Stability Ball Sit-Ups
  48. Standing Side Throws
  49. Standing Side Throws
  50. Straight-Leg Hip Rotation