8 bent over row

8 bicep curls

8 back extensions set x 3


10 box jumps

10 straight arm lifts

Balcony run set x 3

Max out Pull ups

Max out push ups

1 Mile Run

10, 12, 14, 16

Frog Hops (entire length of the hallway)

Incline Abs

Squat Cleans

Lat Pull Down

Upright Row w/straight bar

Crazy 8

8 Pull ups
8 Deadlift
8 Push ups
8 Front squat

8 Rounds

16-14-12

Military Press with straight bar
Bicep Curls--medium weight
Incline Abs with 10 lb plate
Back extensions with 10 lb plate
Decline Push ups
1 arm swim pull
Deadlift press with DB

5 min run warm up

20 sec on, 10 off:

Box Jumps
Lunges
Single leg hip bridge (right)
Singe leg hip bridge (left)
Bird dogs (right)
Bird dogs (left)
Dips

stair run in tippin..double the stair runs each round.

AMRAP 20 minutes

Sprinters:

Military Run--5 minutes (sprint/jog on command)

4/5 Rounds of:

10 overhead Squats

10 seated rear delt raises

10 (20 total) step ups with weight

10 pull ups

20 calf raises

1 lap around Tippin

AMRAP in 20 Minutes:

100 Pushups
100 Bench Squats
100 Jump Rope
100 Wall Ball
100 crunches (50 right elbow to left knee, 50 left elbow to right knee)

3 Rounds: 10/7/5 -- Increase weight each round

Bench

Tricep Extension

Lat Pulldown

2 arm row with dumbbell

2 min Jump Rope

40 Walking Lunges

20 Push ups

"sweaty mess"

10 Min Run around Tippin

20 MedBall Slams
20 MedBall Russian Twists
25 yd Frog Hops
20 Burpees

AMRAP=20 min!

3 Rounds of:

8 Back Squats
8 Deadlifts
25 Ball Crunches
8 Inverted pull ups
8 Cleans
Tippin run

Med Balls 45 sec on each exercise

chest passes
tricep throws
squat throws
between the leg throws
sit ups throws
hand offs
tap tap toss

AMRAP in 20 Min:

20 KB swings
20 jump rope
20 box jumps
20 tricep kickbacks
1 lap around the gym