Hammy Rock n Roll

1 x 10

Yoga Series

1 x 3

Glute Mobilization

1 x 8

1/2 Kneeling Groin Rock

1 x 10

Child's Pose Reach & Rotate

1 x 8

Cook Hip Lift

1 x 10

Bear Hold With Shoulder Tap

1 x 6

Crawl

1 x 10

Pop-up Squat

1 x 6

Band Pullthrough

1 x 10

Pogos (Quickness)

2 x 50

Drop Squat

2 x 5

BB Bench Press

4 x 10

DB Supported 1-Arm Row

4 x 10

DB Incline Alternating Bench

4 x 10

Chin-up Hold

4 x 20

Tempo Push-Up

3 x 5 @ 8

DB Supine Curl

3 x 6

Sprint

1 x 10 @ 20

Tennis Ball Get-up

1 x 6

Hip Circles

1 x 8

Down Dog to Groiner

1 x 5

Baby Squat

1 x 5

Partner Reactive Lunges & Squats

1 x 6

MB Long Jump Throw

1 x 6

Partner Reactive Hops

1 x 20

Jump Rope

1 x 100

Drop Split Squat

1 x 5

Front Squat

4 x 5

DB RDL

4 x 5

Goblet Split Squat

3 x 10

SL Shoulder Supported Hip Thrust

3 x 10

Stability Ball Leg Curl

3 x 6

WC Circuit

5 stations - :30 work, rest :30 between exercises. After 1 round, rest for 1:00. Complete 5 rounds. MB Slam Squat Jump Suitcase Carry Jumping Jacks Sit-ups

Yoga Series

1 x 5

Child's Pose Reach & Rotate

1 x 5

Sidelying Windmill

1 x 5

Table Top

1 x 5

Band Pullapart

2 x 15

Down Dog to Pushup

2 x 5

MB Fake Slam

2 x 6

DB Seated Overhead Press

4 x 10

Wide Grip Lat Pulldown

4 x 10

DB Bench Press

4 x 10

Inverted Row

4 x 6

DB Skull Crusher

3 x 15

DB Zottman Curl

3 x 15

Gambetta Leg Circuit

3 x 20

Bear Crawl Tag

Adductor Rock

1 x 10

Shinbox with Rotation

1 x 8

Breakdancer

1 x 5

SL Squat to Bench

2 x 6

SL Glute Bridge

2 x 10

Lateral Squat Shift with Bounce

2 x 6

Single Leg Pogos

2 x 25

Rotational Drop Squat

2 x 5

Trap Bar Deadlift

4 x 5 @ 3

Farmers Walk

4 x 40

DB SL RDL

3 x 6

1-DB Lateral Squat

3 x 10

DB Seated Calf Raise

3 x 8