save me

row 250- skaters on bosu 1x

leg or knee lifts on bench – 12/15 trx pushups 2x

scissor sliders 20 – alt round house kick 2x https://youtu.be/_7qutZ2WgZo

2x

keg carry run w partner 400 pass med ball back and fourth as needed

spin tread climber (seated alt press high resistance) until failer min 45 sec 10/20 lbs (see who can go the longest for the day

20 band slider inner thigh R – 20 windmill slam- 20 band slider inner thigh L https://youtu.be/FAzuEebR24U

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

20 kb sumo squat to high pull from plate https://youtu.be/NnAcZV8xZOc add high pull

weave in out bag then lat shuffle back 4x

12 one legged kb pass R-L https://youtu.be/xX2UxdnJd2A

2-3 x

30 med ball squeeze

20 russian twist

2x

partner up

band lat shuffle turf and back

3x

i go you go

A. pass off curls 1/1 2/2 ….. 12/12 barbell or dumbells 1x

B. band glute bridge 20 reps jump rope while waiting on partner 2x

60W/15R

A. spin hill

B. Core Stick bunt R-L

C. lat shuffle 3 med ball slams

D. inside out rope circles- waves

2-3x

partner band lat shuffle down back

3x

16 min amrap

10 elevated glute raise bosu bubble 1 sec pause

15 lat raise on bosu

Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E

AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)

L -L

spin hill 1 min – sprint 30

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

30 rope slam

lunges turf

rower 250- 25 rower crunches

2x

Squats 6-8

12-15 db + band rear delt flys

chip ups

3x

10 -8-6 bench press

15-20 lat pull down

3x

do 4th set of bench for 15-20 reps

12 DB med ball press

10-12 barbell drag curls

2x

15 sec side plank raise R

15 sec hold R

15 sec side plank raise L

15 sec hold L

2x

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

1x

30 sec side crunches R

L

60W/ 15 R

A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE

B. band twist R-L red/ black

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

D. bag kicks R-L https://youtu.be/_7qutZ2WgZo

2x

20 /10 beat clock med ball slams – run full length of turf and back

3x

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

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo

B. reverse spin- spin hill – sprint- up downs every 5 sec

C. band tricep pushdown – skaters – overhead tricep ext – lat touch n jump

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

E. bosu lat step – bag knee strikes – bosu lat- bag knee strike

2x

30 sec (no rest)

lateral shuffle

jumping jacks

touch n jump

bear crawl fwd back

v-ups

bicycle crunches

crunches

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

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

Landmine sissy squat pulsating 20 reps

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period