Jack the Ripper
supermans
Prone shoulder
Dolphins
Stair steppers
Knee to elbow
Sub scap raise
Knee hug
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
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
practice band side raise
find foot position for power row