30 min AMRAP

trampoline jumping jack 50

tramp jump rope 25

Rowers 300m

Wall balls 15

wall ball twist 15

Kruger Curls ( 20 alt 5 double use handles)

facecutters ie. facepulls 20

5 Sprints to the wall w/6 total DB Punches

Lat step on box 20

bosu rope waves on your knees 60 total

6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538

Squat (rest pause on last set)

3x

15-20 band leg curl

6-8 bent over row rest pause on last set

3x

6-8 RDL rest pause

6 seated military press drop set 8/10

3x

Row 200

bear crawl fwd backward 3x

15 side kick R-L https://www.youtube.com/watch?v=ED4cOg6KRLQ

10 baby tranning https://www.youtube.com/watch?v=eR050O0FxM4 use bench as mod

30 spin lateral raise

20 kb gorilla row

bosu clock jump 3 jumps at 12-3-6-9 https://www.youtube.com/watch?v=yF4G7FBwD2Y&list=PLSSw_L0vYTpOdH73Tm3BCrlWcIKAwrcOj

30-20

bosu mnt climbers

spin

seated alt rope swat

trx lat jump squats

1x

bench press 21 close grip with blocks

3x

50 pull-ups

12 barbell triceps ext every break from pullups

60-60 divide

rope curls

lateral rise

Ladies

barbell squats 3-1 pulse first 10 reps / last 5

partner leg curls 3 neg-8 positive https://www.youtube.com/watch?v=_x-oS6tAVjU

3x

25 med ball inner thigh squeezes

12 kb cross over lunge R-L http://www.youtube.com/watch?v=vXeuuG9W49w&t=5m37s

12-15 barbell deadlifts

3x

2min w 30 sec swap

A. med ball combo 8 glute raise R-L – Liberty step (chest squeeze) – wall ball

2min amrap

B. 2 lat shuffle – 2 shuttle -1 slider run

2min w 30 sec swap

C. band side raise R – sword slice R

band side raise L sword slice L

2min w 30 sec swap

D. spin db punches [heavy tension] – 30 secs spin sprint [lower tension speed up ] 2x

2x

[partner up] SAVE ME

A. lat sled drag R-L (down and back) / spin hill 1x

B. row 300 / run in place on tramp 1x

C. 30 ropes slams / half way sit up hold 1x

D. 10 bosu pushup half burpee combo / trx starfish 1x

RDL m Activation

8 splits squat lunge 5×5 cadence

3x

15- 20 band leg curl

6-6-6 pullup rest pause

3x

Med ball chest squeeze 5 sec hold 10 pulses 5 sec hold

15 band crossover

3x

– everyone –

cupid shuffle plank https://youtu.be/g6pkTkunq9s

2 min

Spin over head med ball / hill on command

bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

row -ab hold on command

30 mnt slider – 30 band punches

1x

-everyone-

jump around (kris cross) (squat jumps- wall sit)

6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

15 kb ab pullover

3x

6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10

3x

dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

bosu KB front rack squat m Activation (GO BAREFOOT)

3x

seated db or kb press m Activation

25 calf raises

3x