A. 15 slider knee tuck on handles (slow)

15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q

B. 15 med ball leg curl

30 windmill https://www.youtube.com/watch?v=aLzViAH4uZo

2x

C. 15 kb RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=10s

12 elevated SL glute raise

D. SA Landmine press 8 R/L 1-3 cadence

8 landmine pulsating front squat 3-1 reps

2x

Amrap 16 min

A. Farmer walk 3 dead lift 4x

B. row 300

C. 20 bosu flat jacks- 20 bosu crunches

D. 10 R/LSL med ball slam R https://youtu.be/vjxXeiKXu0I

E. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ

F. run 300 m ( Start Run with Weave in out bags )

1 min

A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )

B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec

C. row as many meters as possible

D. spin up

2x

6 R partner burpee 2 wall twist

6 L

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

workout 2

8-12 Box Squat

15-20 band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 barbell hip thrust ( 1 sec pause)

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

A. SA press R/L SA pull R/L – https://youtu.be/Pj7Obm1hl1Q

B. bag push- knee R/L – R,L,R body

C. spin up, down w band pull apart

2x

D. row / med ball press (last 30 sec only) https://youtu.be/MhkOL03YyEk

E. bosu kick R/L /bosu lat step /bosu platform mnt climber https://youtu.be/HD7rSr6Yujs

F. tow tap- gorilla walk – wall mall – med ball slam

https://youtu.be/Tgfxcq2HB5I

https://youtu.be/KyR0DBAFBiE

20W/10W beat the clock https://youtu.be/gHJWNntk9hU

Russian twist / run width of turf and back

4x

(use TRX standing plank as mod if needed) https://youtu.be/bHzDz-mpaR0

A. SA press R/L SA row R/L

B. bag push- knee R/L – R,L,R body

C. spin up, down w band pull apart

2x

Erbody

After 3 stations (if you started A after C do

45 sec

lateral shuffle width of turf then touch n jump

then 45 sec

contra lateral touch https://youtu.be/pRq274C7j8A )

D. row / med ball press (last 30 sec only)

E. bosu asymmetric squat to lat leg lift R/L lat shuffle – mnt climber

F. tow tap- gorilla walk – wall ball – med ball slam

ERbody

45 sec

lateral shuffle width of turf then touch n jump

then 45 sec

contra lateral touch https://youtu.be/pRq274C7j8A

8-12 behind neck pullups

12-15 incline bench reverse fly

10 trx leg curl

15 barbell RDL @ 65%

3x

15-20 band push down

15-20 preacher curl

barbell squat Drop Set ( 5 heavy box squat 90%/ Drop to 65 percent w/o box for 8-12 )

3x

(Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete )

Amrap -10 min-

A. 10 Trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80

B. 10 Prisoner lunges R+L =1 https://youtu.be/mZgtySeh64Q

C. 10 Kb squat press

D. 10 R/L Wall ball twist throw https://youtu.be/uPvNMpLNGxc

– Interruption with siren @ 2min and after the 10 min amrap – Siren SOUND https://youtu.be/1G9mNBUymP8

15 Handcuff -v-ups

4 full burpees

200 m Run Chase

[zip down TRX]

AmRap -10 min –

A. 20 Gorilla row https://youtu.be/TDsA5_0hmuY

B. 20 Pledge pushups

C. 15 Trx knee tuck

D. 15 Prisoner squats https://youtu.be/mZgtySeh64Q

interruption at 14 min

Superman 20 sec

plank hip tap 20 sec

2x

Interruption at 21 min

20 sec side plank hold R-L

2x

30 min AMRAP

? movement

bosu crunch w med ball

trampoline jumping jack 50

suicide run( 5 touches)

Spin hill 90 sec

Rowers 300m

10 sets of jab cross 2 knee strike

12 TRX tricep ext

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