5 movement warmup

1 x 10

LB bilateral - Front Squat

3 x 5 @ 50 %

Band assisted jump

3 x 5

UB push - bench press

3 x 5 @ 50 %

Band assisted clap pushup

3 x 5

Neutral grip pull up

4 x 3

Romanian Deadlift (RDL) - snatch grip

3 x 5 @ 50 %

Hip Flexor Bench

3 x 3

Supine reach breathing

3 x 6

Childs pose reach breathing

3 x 6

Supine overhead reach breathing

3 x 6

Off-feet conditioning (free choice)

1 x 20:00 @ 4

Off-feet conditioning (free choice)

1 x 20:00 @ 4

Side lying knee scissors

3 x 10

90-90 Hip Lift

3 x 10

KB/DB wall supported breathing RDL

3 x 10

GSRM Warmup

Cat/cow x10 Back rolls x 10 Back rolls with reach x 10 Knee circles x 10 Lunge with a reach (World's greatest stretch) x 10 EACH SIDE Band pull aparts x 10 Dead hang x30s Pogo jump circuit 2 x 10 EACH (on spot, left and right, back and forward) Lateral hops x 10

4 way neck (unbanded)

3 x 10

TBDL

10, 5, 3, 1, 1, 1 @ 0, 40, 60, 80, 90, MAX %

KB/DB Z-Press

3 x 5 @ 50 %

UB pull - Chest suported DB row

4 x 10

Hanging Knee Raises

3 x 8

Dumbbell skull crusher

3 x 10

Zottman curls (all)

3 x 10

KB/DB pullover

3 x 10