Testing yourself

50-10

pogo jump R-L

Push-ups w toe touch http://www.youtube.com/watch?v=mG_HOxVQVLY

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

Lateral touch n jump- ab run

5 crunches- get up combo

Row- reverse row 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

(BAS) or Band punches – KB Swing 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

Bosu lat- bosu mnt climber 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

2×10

6-10 one arm triceps ext R-L http://www.youtube.com/watch?v=Jd27lcC1VzI

3x

5 chin up 3 sec hold then neg down

15-20 reverse fly

3x

8-12 Dips

Dead lift

3x

slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

farmer walk w trap bar

Ladies

weighted wall sit 45 sec

4 Squats pulse 5-1

25 landmine leg ext https://www.youtube.com/watch?v=KkMqJ6ndODw

band dumb/ bell bench press https://www.youtube.com/watch?v=uQdM5CFBTdo

3x

30 band triceps kick back

10-12 advanced slider http://www.youtube.com/watch?v=Xjxf05Slctg

rolling squat band on knees

10 Bosu glute raise R-L

3x