5 Dive Bombers
5 Thrusters (45 lb dumbbells)
10 Close Grip Push-ups
5 Goblet Squats (use 1 of the above dumbbells) 
30 seconds rest (or more if needed) in between rounds
-do cluster as fast as you can (seriously, try to push yourself)
-rest 20 seconds in between clusters (the key here is the short rest period)
-rest 1 minute or more between rounds of clusters
-do as many rounds as you can before times runs out (30-40 minutes total including Circuit #1)
-pick a cluster to discard (you can change which one each round if you so choose to)
Cluster #1:  3 Pull-ups/10 Air Squats
Cluster #2:  3 Dips/10 Kettlebell Swings
Cluster #3:  3 Psycho Push-ups/10 Spider Sprints
Cluster #4:  3 Sit-up Stand-up Tuck Jumps/10 Pike Push-ups
Cluster #5:  3 Burpees/10 Squat Jumps
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.


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