TABLE 2.

Sample exercises of functional group training program.

Session	Exercise	Repetition	Set
Week 1 Day 1	A1. DB Reverse Lunges	8—9 reps	3
	A2. DB Bench Press	8—9 reps	3
	B1. SL Kettlebell Deadlift	8—9 reps per leg	3
	B2. Bent Over Kettlebell Row	8—9 reps per arm	3
	C1. Forearm Plank	30 s	3
	C2. SA DB Row	8 reps	3
	D. Tabata	4 min
	- Burpees	30 s
	- Air Squats	30 s
Week 1 Day 2	A1. DB Box Step Up	8—9 reps	3
	A2. Incline DB Bench Press	8—9 reps	3
	B1. Half Kneeling SA Press	8—9 reps	3
	B2. Bent Over Kettlebell Row	8—9 reps	3
	C1. Hollow Body Hold	20 s	3
	C2. Plank Hold DB Drag	8—9 reps	3
	D. EMOM	6 min
	- 100 m Treadmill Run	60 s
	- Bear Crawl Hold	60 s

DB, denotes dumbbell; SL, denotes single leg; SA, denotes single arm; EMOM, denotes every minute on the minute.