This is a very fast-paced workout that combines strength training and cardio with no rest in between exercises. It’s a great way to get in both types of training in when you’re pressed for time. The exercises for shoulders and arms stay the same for all 5 rounds, but the cardio exercise will change each round.

You’ll need a jump rope, a barbell, an adjustable bench, and an interval timer. Let’s get to it!



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