it

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