Thomas "The Tank" Dade

---

3 MAJOR SETS

---

Set 1: Cardio

• 1 Set: 5 mins Jumping Rope

Set 2: Legs

• 5 Supersets:
  • Exercise 1: 25 Jumping Lunges
  • Exercise 2: 20 Jump Squats
  • Exercise 3: MAX Glute Bridges

Set 3: Push & Core

• 5 Supersets:
  • Exercise 1: MAX Push-Ups
  • Exercise 2: MAX Dips with chair
  • Exercise 3: 1 min Plank

Set 4: Pull & core

• 5 Supersets:
  • Exercise 1: MAX Pull-Ups
  • Exercise 2: MAX Supermans

Set 5: Cardio

• 1 Set: 5 mins Jumping Rope