Body Weight Step Ups (2 x 8 each side)
Push Ups (2 x 8)
Prone W Push Outs (2 x 10)
Side Plank Leg Lift (2 x 10 each side)
Leopard Crawl (2 x 10 yards)
Prone Angels (2 x 10)
Lateral Lunge (2 x 10 each)
Plank with Reach (2 x 8 each)
Band Assisted Clap Push Up (3 x 6)
Continuous Box Jumps (3 x 12)
Box at knee height, land on box without knees coming together.
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Back Squat (Warm Up x5, Warm Up x3, Warm Up x1, x 5, x 5, x 5)
Rest 60 seconds between sets
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Landmine Toss (3 x 6 each side)
Kneeling Skater Jumps (3 x 3 each side)
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Push Press (2 x 6)
Light weight on bar
Dumbbell(DB) Ham Touch into Step (2 x 8 each side)
Step to bench or box after ham touch
Kneeling Ankle Rocker (2 x 12 each ankle)
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Dumbbell Row (2 x 10)
Dumbbell(DB) Skull Crusher (2 x 10)
Medicine Ball Russian Twist (2 x 12 each)
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Plate Holds (2 x Failure)
Split Squat Iso Pull (3 x 7 seconds each)
USE IN NEW RACKS ONLY!!!
Lunge Jumps (3 x 3 each)
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Bench (Warm Up x5, Warm Up x3, Warm Up x1, x 4, x 4, x 4)
Rest 60 seconds between sets
rest 60 seconds between sets
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Deadlift (Warm Up x5, Warm Up x3, Warm Up x2, x 3, x 3, x 3)
+Additional Deadlift Instructions
Rest 60 seconds between sets
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Box Jumps (3 x 5)
Rest 60 seconds between sets
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Seated DB Shoulder Press (2 x 8)
Pull Ups (2 x 6)
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Swiss Ball(SB) Leg Curl (2 x 12 each)
Plank on Swiss Ball (2 x 30 seconds)
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Double Dumbbell Front Rack Carry (1 x 40 yards each)
Laying Field Goals (2 x 8 each)
Single Leg Glute Lift (2 x 12 each)
Messie Squat (2 x 8 each direction)
Push Up into Down Dog Toe Touch (2 x 5)
Push Up after each toe touch
Dumbbell Squat Jumps(3 x 8)
Rest 60 seconds between sets
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Box Plyo Push Up (3 x 5)
External Rotation OC (3 x 12)
USE 2.5 LBS!!!!!!!!!!
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Bench Toss (3 x 6)
Just the bar
Single Leg(SL) Box Jumps (3 x 4 each leg)
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Goblet Squat (Warm Up x8, Warm Up x5, x8, x8, x8)
Rest 60 seconds between sets
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Single Arm(SA) Dumbbell GH Row (2 x 10)
Side Plank Under/Over (2 x 8 each)
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Side Raise (2 x 10)
Seated Dumbbell Curl (2 x 10)
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Dumbbell Farmer Carry (1 x 40 yards)
with partner - Use Band like this