it

ET

band sprint 3x https://www.youtube.com/watch?v=5_I3lIKo1Bo

B. 3 min

(rope switch step/ punches/ waves/ bat raise)

ET

agility

C. 3 min

(spin)

ET

band sprint 2x

D. 3min

(skier/mnt climbers)

ET

Agility work – ladders- karoke- lat shuffle – high knees

Run 800

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

Strip set

2x

Neg 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

3x

roman pullups 5/12

15 landmine side raises R-L

3x