CIRCUIT #1 – GRAPPLING CIRCUIT 6 Sets 6-8 reps per exercise 60 sec rest in between Do not drop the bar during set Barbell 65 lbs (1st round 45 lb bar for warm-up) Bend over row Upright rows (High Pulls) Military press Good morning (bend at waist with bar on back of neck) Split squat left (regular squat with leg out front. Keep bar on back of neck) Split squat right Rear squat and rear push jerk Romanian Deadlift with Shoulder Shrug at the end CIRCUIT #2 Run 3 minutes warm up Sprint 45 seconds Run 1 minute moderate pace 20 Push ups Run 1 minute moderate pace 20 Air Squats Run 1 minute moderate pace Repeat 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.