spin up / seated band punches 2x

figure 8 to lateral shuffle 30 bosu mnt climbers (amrap 2 min)

attached band curl /kneeling punch R/L/ attached band curl 1x purple-black/ black – red

https://www.youtube.com/watch?v=hzUbaMOeiRU (2min)

row – lat raise 2x

rope plank R-L – power slam-snake 1x

http://www.youtube.com/watch?v=U8NjPAXg2j0

2x

{Dice Game 2 min]

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

band Inner thigh 15 R/L

barbell RDL 8-12

7 gorilla landmine https://www.youtube.com/watch?v=M1iP5riwq_U

3x

40 med ball squeeze

30 reps deadlift

1x

reverse sled

weighted lunges

3x

Guys

pushup halfway hold 30 sec

60 Bench press

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

10 plate press 2 sec hold

15 leg lift

dips many as possible

x cross https://www.youtube.com/watch?v=X391MRc4by0

3x

8 min squat routine

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s

9min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushuop

15 goblet squat

sled run

A spin up 2 min

15 side plank raise R

1 arm farmer walk L turf and back 2x

spin sprint 2 min

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

B sled fwd/back 5x

10 rower rollout

row 250

2x

C run 300

30 Russian twist

15 wall ball

2x

50-10

pogo jump R-L

Push-ups w toe touch http://www.youtube.com/watch?v=mG_HOxVQVLY

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

Lateral touch n jump- ab run

5 crunches- get up combo

Row- reverse row 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

(BAS) or Band punches – KB Swing 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

Bosu lat- bosu mnt climber 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

2×10

6-10 one arm triceps ext R-L http://www.youtube.com/watch?v=Jd27lcC1VzI

3x

5 chin up 3 sec hold then neg down

15-20 reverse fly

3x

8-12 Dips

Dead lift

3x

slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

farmer walk w trap bar

Ladies

weighted wall sit 45 sec

4 Squats pulse 5-1

25 landmine leg ext https://www.youtube.com/watch?v=KkMqJ6ndODw

band dumb/ bell bench press https://www.youtube.com/watch?v=uQdM5CFBTdo

3x

30 band triceps kick back

10-12 advanced slider http://www.youtube.com/watch?v=Xjxf05Slctg

rolling squat band on knees

10 Bosu glute raise R-L

3x