Prep Scorp Reaches

1 x 6

Prep ASLR Bridge Add

1 x 2

Reverse Nordics

1 x 10

Prep SLDL Transfer

1 x 6

Coppenhagen Side Plank

2 x 0:30

Heels Up Squats

2 x 10

Abductor Machine

2 x 20

Front Squat

3 x 10

dual hang clean complex

3, 2, 1

Step Drops

3 x 6

Smith Deficit R Lunge

3 x 12

Hamstring Curls

3 x 15

Single Leg Hip Thrust

3 x 20

Walking Lunges

20, 16, 12

Cat Cow

1 x 5

T Spine Twists

1 x 10

Single Leg Bridge

1 x 20

Calf Raise ISO

1 x 20

extensive pogos

2 x 10

Clean to Squat

2 x 10

Single Arm Push Press

2 x 10

single arm swing

2 x 10

Underhand row

3 x 10

Renegade Row

3 x 10

Bent Over Rear Delt Fly

3 x 10

L Lateral Raise

3 x 10

Trx Triceps

15, 12, 10

Side Plank Dips

20, 16, 12

Prep: Beast To Downdog

1 x 10

Stretch Worlds Greatest

1 x 10

Prep Bridge Marches

1 x 10

Prep SLDL Reaches

1 x 10

bounce to hammy floss

2 x 10

Reverse lunge reaches

2 x 10

Floating heel lift iso

2 x 0:20

pogo to hammy stretch prep

2 x 0:10

Timed Sprints

8 x 0:20

Prep Scorp Reaches

1 x 6

1/2 Kneel Windmills

1 x 10

Side Plank Dips

1 x 0:20

Dead Stop Swing To Deadlift SINGLE ARM

2 x 6

sldl hops

2 x 10

deep tier squat bounces

2 x 10

Barbell Deadlift

3 x 10

Plyo Pogo To Knee Tucks

2 x 3

Hang Snatch

2 x 6

Sumo Deadlift

3 x 8

Swings- Step

3 x 10

Lateral Lunge Drags

3 x 12

Weighted Step Ups

3 x 12

Dynamic Sprint Prep

spider worlds greatest x10 inch worms hips getting thruuu x5/5 reverse lunge reach backs x10 lat lunge drags x10 split lunge iso x10s /10s single leg calf raises x10/10 1x bounce to hammy floss x10 a-skip fwd /back a skip laterally split lunge deep tiers x12 (6/6) / 2nd round laterally squat hops front and back x10 skaters x10 2x

Side Shuffles Into A Sprint

10 x 0:30

Prep Scorp Reaches

1 x 5

Prep: Beast To Downdog

1 x 5

Deep Pry Squat

1 x 10

Prep Flow, Add wind+ swings, Wind+ Snatches

1 x 2

cable abductions

3 x 12

Cable Twists

3 x 12

Single Leg Bridge

3 x 20

Hip Thrust

20, 15, 10, 8, 6

Pull Ups

4 x MAX