MONDAY - Full Body Pull
Super sets - 8 Min Ea
Set 1 -

DB Bent Over Row x 10,8,6,4,2 - Go up in weight every round - Behind Rack turf
Box Seated Banded Hamstring curls x 15
Set 2 -
KB RDL x 10,8,6,4,2 - Front of Rig Middle
Chin Ups x 8 Rig ( USE TRX if needed for mod Down)
Set 3 -

Banded Seated Ring Row x 10,8,6,4,2 - Racks near Board, have them on ground not benches
Roller Hamstring curls x 15 - middle behind the first exercise

Cardio Portion - 4 Rounds
Grab a weight (DB, Plate, KB)
-Ground to Sky x 30 sec
-Plank Pull Throughs x 30 sec
-Russian Twists x 30 sec
-Rest x 15 sec

Grit Builder: If time do core

TUESDAY - Core Conditioning

AMRAP - 20- 24 Min
1. DB Anchor Press w/ March Hold x 10 Ea
2. Sandbag/ Heavy MB Overshoulder Throws x 10
3. Banded Hold Dead Bugs x 16
4. KB Plank Punches x 15 Ea
5. Kneeling Banded Pallof Rotations x 10 Ea - don't let them come all the way in back in with band
6. Plate Press out w/ Surrender Squat x 10

Conditioning Portion - Tabata style, rotate through Ea = 1 Round = 2 min a round
-Crunches
-Glute Bridge Marches
-Mtn climbers
-Jumping Jacks

WEDNESDAY - Chest & Tri’s
-Station 1 - 10 Min

DB Bench Press x 8 - Middle front of Racks turf
SA Banded Chest Fly x 10 Ea Behind racks on turf anchor to bottom of racks
Banded Tricep Pull Downs x 15 - Front/ side of racks at turf

-Station 2 - 10 Min
KB Skull Crushers x 8 - Matts in middle of room front of Rig
TRX Chest Fly x 10 - Rig
Reverse Bench Dips x15 - Side of Racks near board next to bikes
-Station 3 - 10 Min
Push Ups x 8 - Front of Skier
Incline Chest Press x 10 - middle room in front of Station 1
Banded SA Kick Backs x 15 Ea - At the racks near board

Grit Builder: Core Here

THURSDAY - Power Tower
AMRAP - 25 Min
Can start anywhere but they will start at 20 reps of everything and then go down by 2 reps every round but also increase the weight they used as well. Who can get down to 2 Reps?????
1. DB Renegade Row
2. MB Slams
3. Burpee

4. KB Swings
5. Plate Sit up to Press

Grit Builder: Either more time on the Workout or a fun group Grit builder like wall sit passes or plank passes, something fun

FRIDAY - Lower Body
Station 1- 12 Min

DB Goblet Lunges x 6 Ea - front of racks turf (half)
Sandbag Hold Front Squats x 10 - Turf - bag sandbags and MB’s
Plate Elevated Calve Raises x 15
Banded March to step out x 20 Front racks turf (half) - use Mini Bands

Station 2 - 12 Min
KB Split Squats x 6 Ea - Front of rig
Leg Ext x 10 - Use long sandbags -
DB Sumo Squat x 15
Donkey Kick x 10 Ea

Intermission: 3 Rounds - Do this after Each Station
Tarantulas x 45 sec

15 sec Rest
Good Morning x 45 Sec
15 sec Rest

SATURDAY - Rep Rumble