day exercise

1 max to min to max to min incline intervals

squat and holds
lateral side steps
wide to narrow squat jump

smith squat
kneeling pushup
ball crunch
machine chest press
2 3 way smith
pushup into shoulder press
plyo pushup
wide to narrow squat jump
jump rope
ball crunch

leg press
lunge with medicine ball twist
ball twisting crunch

3 smith squat
seated shoulder press on max rack
chin up

seated row
lat pulldown
squat jump
plyo pushup
push up into chin up

4 cable wood choppers

burbie
bosu bicycle
1 arm dumbell squat and press

incline dumbell chest press

1 arm dumbell row
 run .25 miles

5 Rowing machine
Pushup into shoulder press
Ball crunch

Box jump
Spiderman pushup

21s

Leg raise
Ball crunch

cable fly

6 Incline smith chest press

pullup
cable fly

arnold press
rear delt

7 2 minute sprint at 2 percent incline

squat and holds
pushup into shoulder press
plyo pushup
wide to narrow squat jump
split jerk
jump rope

lat pull down

seated row

8 cable fly
wood chopper
1 arm oh cable curl
1 arm tricep pressdown
chin up
 squat jump
push up into Chinese pull up
quarter mile sprint on 2 percent incline
farmers walk
push up into shoulder press
battle rope
bike sprint
squat and holds
skier hop
ball crunch
walking lunge
skier lunge
starfish crunch
push up row
jerk and clean
mountain climbers
burpies
air bicycle
flutter kicks
90 90 crunch
stretch and crack

9 sit squat on max rack

seated shoulder press on max rack
chin up

seated row
lat pulldown
squat jump
plyo pushup
push up into chin up

10 3 way smith
pushup into shoulder press
plyo pushup
wide to narrow squat jump
jump rope
 ball crunch

leg press
lunge with medicine ball twist
burpie

11 push-up lateral raise burpie, ss box jump

smith 100s

12 burpie into chin up

9 Squat
hamstring curl
Squat jump

flat machine bench press

Seated shoulder press
Lat pulldown

10 cable woodchopper
alternating leg lunge with dumbell tap
squat and press
mountain climber

11 bicep curl
tricep pressdown

rowing machine
pushup into shoulder press
walking lunge
squat jump
ball crunch

side leg press

walking dumbell lunge
 assisted pullup
assisted dip
12 Rowing machine
Ball pushup
Ball crunch
1 arm row

13 Split squat
Sit squat
Ball leg raise

14 Rowing machine
Ball pushup
ball crunch

15 woodchopper
pushup into shoulder press
ball crunch

16 woodchopper
sit squat into step up with shoulder press
bosu bicycle

17 cable chest press

cable lat pulldown with twist
mountain climber

18 rowing machine
ball fly
ball tricep extension
dumbell ball crunch 1 arm

19 rowing machine
pushup into shoulder press
squat and holds
squat jump
walking lunge
ball crunch

20 machine chest press

 lat pulldown
765 seated hamstring curl
leg press

21 rowing machine
ball chest press
ball crunch
squat jump

22 cable woodchopper
pushup into shoulder press
sit squat
bosu bicycle
Assisted Chin up
Pushup

23 6 complex intervals of death

24 rowing machine
band pushup into shoulder press
band squat jump
lateral tube walk

25 snowboard training
sets reps rest

3 1 0
3 10,10,10 0
3 20 0
3 20 2

3 15 0
3 10 0
3 20 2
2 15
3 10,10,10 0
3 10 0
3 10 0
3 30 0
3 1 min 0
3 20 2

3 15 0
3 20 0
3 40 1

1 50 0
1 50 0
1 50 0

3 15 0
3 15 0
3 20 0
3 10 0
3 10 1

1 100 0
1 50 0
1 100 0
1 50 per side 0

3 12 0
3 12 1
3 750, 500, 250 0
3 10 0
3 20 0

1 100 0
1 100 0

2 21 1

1 100 superset
1 100 superset

3 15 1

3 12 1
3 12 1
3 15 1

3 12 0
3 12 1

3 1 0
3 10,10,10 0
3 10 0
3 10 0
3 20 0
3 20 0
3 1 min 0

2 12 1
2 12 1

1 15
1 15
1 15
1 15
1 15
1 30
1 12
1
1 1
1 12
1 1 min
1 1 min
1 10
1 1 min
1 50
1 20
1 1 min
1 1 min
1 20
1 10
1 30sec
1 30sec
1 1 min
1 30 sec
1 30 sec
1

1 50 0
1 50 0
1 50 0

3 15 0
3 15 0
3 20 0
3 10 0
3 10 1

3 10,10,10 0
3 10 0
3 10 0
3 30 0
3 1 min 0
 3 20 2

3 15 0
3 20 0
3 10 1

1 50,100
1

2 10

3 7,6,5
3 7,6,5
3 7,6,5

3 7,6,5
3 7,6,5
3 7,6,5

3 12 superset
3 12 superset
3 12 superset
3 40 superset

765
765

3 250 meters superset

3 12 superset
3 24 superset
3 20 superset
3 20 superset

3 15 superset
3 24 superset
3 15 superset
3 15 superset
3 300m
3 15
3 15
3 15

3 15
3 15
3 15

3 350
3 15
3 15

3 15
3 10
3 15

3 15
3 20
3 30

3 15
3 15
3 40

3 350
3 20
3 20
3 20

3 350
3 10
3 10s
3 15
3 20
3 15

3 12
3 12

3 15

3 350
3 20
3 15
3 15

3 15
3 10
3 15
3 30
3 12
3 12

3 10 60

3 250 meters
3 10 20
3 20 20
3 40 0