Allergic to Excuses

15 sec side plank raise R

15 sec hold R

15 sec side plank raise L

15 sec hold L

2x

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

1x

30 sec side crunches R

L

60W/ 15 R

A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE

B. band twist R-L red/ black

C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc

D. bag kicks R-L https://youtu.be/_7qutZ2WgZo

2x

20 /10 beat clock med ball slams – run full length of turf and back

3x

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period