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
4x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 sissy squats
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
4x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 sissy squats
3x
lateral high knees https://youtu.be/LLg4POrHQVQ
spin hill
Kneling band punch R-L https://youtu.be/hzUbaMOeiRU
reverse grip ROW
Tactical band squat https://youtu.be/ImdZyv6GJ_U
2x
2 min swap at 30 sec
med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo
spin up-down-up-down
shuttle run – lateral shuffle
row – ab hold https://www.youtube.com/watch?v=oGeocSF8ifA
BOSU lunge to lateral raise R-L-R-L
1 min
lateral high knees
spin hill
kneling band punch R-L https://youtu.be/hz
reverse grip ROW
Tactical band squat
https://youtu.be/ImdZyv6GJ_U
1x
-Russian twist race – https://www.youtube.com/watch?v=RkJXHBbnFcI
3x
(14) 7/7 bent over row 7 pronated 7 supp
12-15 incline med ball press
3x
*extra credit
15 db fly https://youtu.be/_5_8ikOXw8s
15 attached band pull apart
2-3
30W -15 R
decline situps
jump rope (tramp)
evade
punch combo’s
wall ball
3x
12-15 incline db bench press
20 band twist R/L
3x
R2- band circles
R3- (wood chopper low to high on one knee)
run 400
50 pushups
50 kb swings
1x
band ankle rotations
dolphin
greatest stretch in the world
50 R/L BSS lunges
50 db bench press
50 chinups
50 RDL (12 rep max weight)
50 pushups
50 sissy squats ( trx-db)
50 landmine bent over Row (12 rep max weight)
50 bicep curls (12 rep max weight)
Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk
bicycles 30 sec
mnt climber 30 sec
8 trx pullups
15 kb swings
Emom wall ball (no rest) do 5 burpee on every min
10 box jump
5 ball slams
20 rope switch step
12 over head squad ( get deep)
10 Leg Curl Sliders
20 band tricep push downs
12/15 pushups
sled or sprint 30 yards
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10 band / slider leg curl (weight overhead )
8-12 RDL
12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0
Amrap 7min
15-20 lat db raise (add band for more tension
5 leg lift negative then 10 positive ( dragonflag advanced ) https://www.youtube.com/watch?v=kICxJien7xM
20 attached band pullapart