Pick Things up and put them down

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

20/10

A. spin sprint 8x

B. wall ball – russian twist 4x

C. primal row- primal sprint 4x https://www.youtube.com/watch?v=3vaXMiuLu6U / https://www.youtube.com/watch?v=fitYOVa7SFg

D.band press- band jumping pull 4x https://www.youtube.com/watch?v=Ppa7uKn9ne0

E. rope switch step – bat raise 4x https://www.youtube.com/watch?v=tOojCrSoKag

https://www.youtube.com/watch?v=DwGU4CUs500

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Bench Press

3×3 10 TRX or slider leg curl in between

3×5 8-12 barbell RDL

3×7 15 band leg curl

pullup

8-12 military press

3x