IT 2

AmRap

25 rope slam or 15 wall ball

sled push pull

15 band tricep push downs

20 reverse lunge row https://www.youtube.com/watch?v=gyN9wKd62sM

15 band twist R/L

24 slider flutter plank https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 lat lunge on rower https://www.youtube.com/watch?v=xvXkwDnuNTQ

Criss cross jump song

wall sit – jump squat – for every jump

2min

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

R-L

3x

Countdown squats 10-1 /55%

4x

15-20 band kick back

5 reverse press http://www.youtube.com/watch?v=4sGnE_aq1PY

followed with 5 press

3x

12 1 legged glute raise R-L

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

3x

#2 back chest ab core work

Bench Pause reps with block –

5×5

do roman pullups after bench set 1,3,5 roman pullups 3/8 3 neg pullups combined with 8 all out pullups

after nech sets 2 and 4 do scoops https://www.youtube.com/watch?v=xSunE544nBM

Bench Drop set do 75% 8x then drop to 55% for as many as possible

2x

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

band resisted situp max 8-12

2x

15 landmine rows R/L

10- 15 barbell RDL https://www.youtube.com/watch?v=eF1BpS_s-QU&t=10s

12 incline reverse flys

3x