Foam Roll 5 minutes Exercises for 30 secs each - Walking Lunge - Bodyweight 1/2 Turkish Get Up Left - Bodyweight 1/2 Turkish Get Up Right - Plank

Reverse Lunge to Step Up

3 x 5

Barbell Deadlift

3 x 6

Single Arm Cable Row

3 x 8

BB Military Press

3 x 8

Plank with Leg Lifts

3 x 0:30

Suitcase Carry

3 x 60

Double Racked KB Lunge

3 x 10

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 - Mini Band Glute Bridges - Deadbug - Band Pullapart x2

Barbell Split Squat

3 x 6

Barbell Back Squat

3 x 8

Pull-up

3 x 5

Alternating DB Bench Press

3 x 8

Plate Pinch Grip Hold

3 x 0:30

Sled Drag

3 x 100

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 - KB Swings - KB Goblet Squats - DB External Rotation to Shoulder Press (1-2kg) - Isometric Crunch (2x15sec) x2

Bulgarian Split Squat

3 x 15

Belt Squats

3 x 12

Bench Pull

3 x 8

Spider Crawls

3 x 0:30

Hanging Leg Raise

3 x 10

Sled Push

3 x 1:00

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