Time under tension

spin up / seated band punches 2x

figure 8 to lateral shuffle 30 bosu mnt climbers (amrap 2 min)

attached band curl /kneeling punch R/L/ attached band curl 1x purple-black/ black – red

https://www.youtube.com/watch?v=hzUbaMOeiRU (2min)

row – lat raise 2x

rope plank R-L – power slam-snake 1x

http://www.youtube.com/watch?v=U8NjPAXg2j0

2x

{Dice Game 2 min]

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

band Inner thigh 15 R/L

barbell RDL 8-12

7 gorilla landmine https://www.youtube.com/watch?v=M1iP5riwq_U

3x

40 med ball squeeze

30 reps deadlift

1x

reverse sled

weighted lunges

3x

Guys

pushup halfway hold 30 sec

60 Bench press

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

10 plate press 2 sec hold

15 leg lift

dips many as possible

x cross https://www.youtube.com/watch?v=X391MRc4by0

3x

8 min squat routine