Jack the Ripper

Jack the Ripper

Pre-Workout
practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32
practice band side raise
find foot position for power row
Warm-up
warm up 3

supermans
Prone shoulder
Dolphins
Stair steppers
Knee to elbow
Sub scap raise
Knee hug

Jack the Ripper (Time)
A. 20 gorilla row Red/ Green
20 battle jack (ropes)
3x

B. 10 Lunge Jack R/L
10 Bosu SA press R/L yellow/ red
3x

C. 10 TRX inverted row
10/15 pushup Jack
10 plank slider Jack 3-3 cadence
3x

D.
15 band sword chop R/L
15 attached band rows (single band use handles)
10 pop jack w KB curl black/ purple
3x

5 med ball slam ie pumpkin smashers
run 400 (run for your life) if raining like bat out off hell

5 med ball slam
run 200 (run for your life) if raining row like bat out of hell

Reps
DECIDE – Choose 1 section

Core
10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE
12 side bench raise R/L https://youtu.be/JFyJfI785jc
2x
( complete with no rest)
20 kb air climber https://youtu.be/oE3Ahmpf89o
5 kb pullover https://youtu.be/OV3jgMRA3V0
2x

Legs
45 sec wall sit
4x sled push pull Width of turf
3x
30 seated DB weighted jump squat from bench

arms
4 trx curl 4 sec cadence neg
8 trx bear hugs
12 standing trx tricep ext
3x

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