CIRCUIT #1 10 Dumbbell Hang Sumo High Pulls (40 lb dumbbells) 5 – each side – Renegade Rows (40 lb dumbbells) 5 Plyometric Push-ups X4 ROUTINE #2 21 reps, 15 reps, 9 reps Medicine ball Sit-up Stand-up Slams Sumo Squats (Kettlebell or dumbbell) Burpees ROUTINE #3 50 Squats 20 Horizontal Pull-ups (feet on bench or Physioball) ROUTINE #4 2 Pull-ups (or knees to elbows or leg raises) 4 Push-ups 6 Box Jumps 8 Dips 10 Air Squats Repeat until exhausted (at least 2 rounds) This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.