Foam Roll 5 minutes Exercises for 30 secs each - Walking Lunge - Reverse Fly - Side Plank Left - Side Plank Right

BB Step Up

3 x 8

Trap Bar Deadlift

3 x 8

1-Arm DB Row

3 x 8

DB Shoulder Press

3 x 8

Plank Up Downs

3 x 0:30

Suitcase Carry

3 x 50

Walking Lunges

2 x 20

Warm Up 5 minutes. Set One - 3 minute work, 2 minute rest x6 Set Two - 10 minute work Cool Down

Foam Roll 5 minutes Exercises for 30 secs each - Miniband side steps - Band Pullapart - Pallof Press Right - Pallof Press Left x2

SL Leg Press

3 x 12

Landmine Squat

3 x 8

Chin-Up

3 x 5

Incline DB Bench Press

3 x 8

Plate Pinch Grip Hold

3 x 0:30

Sled Drag

3 x 60

Leg Extension

20, 15, 10

Warm Up for 5 mins Set One - 60 sec work, 60 sec rest x6 Rest 2 mins Set Two - 60 sec work, 60 sec rest - 45 sec work, 45 sec rest - 30 sec work, 30 sec rest - 15 sec work, 15 sec rest x2 Rest 2 mins Set Three - 5 minute work Rest 2 mins Cool Down 5 mins

Foam Roll 5 minutes Exercises for 30 secs each - SL Glute Bridge Left - SL Glute Bridge Right - Cable Face Pull - Isometric Crunch (2x15sec) x2

DB Lunges

3 x 15

Goblet Squat

3 x 12

Pendlay Row

3 x 8

Stability Bear Crawl

3 x 0:30

Roman Chair Leg Raises

3 x 10

Sled Push

3 x 1:00

Warm Up 5 mins 20 mins of work. Cool down 5 mins