band sprint 3x

3 min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

agility

3 min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

band sprint 2x

3min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

Run 800

12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8

R-L

3x

Countdown squats 10-1 /65%

4x

8-12 leg curl slider/attached band https://www.youtube.com/watch?v=Xjxf05Slctg

12 weighted step ups alt

3x

12-15 tricep ext

5 reverse press

5 press

3x

1 legged glute raise R-L

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

back chest ab core work

Bench Pause reps with block

5×5

Strip set

2x

Net flys 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s

weighted situps max 8-12

2x

20 gorilla landmine rows

15 rdl double landmine

4x

roman pullups 5/12

15 landmine side raises R-L

3x

20 landmine twist

20 reverse grip pushups on bench 1/3 cadence

3x

After Card 32

Diamonds burpees w pushup

Hearts TRX Row

Spades bicycle crunches

Clubs goblet squat

Joker – trainer Choice

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

2x

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

https://www.youtube.com/watch?v=ZuBfZTXCvbk

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

1x

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