2 Rounds Hamstring bridge x 15 Banded Squats (Standing on band - performed like trap bar deadlift) x 15 Mike tyson pushup/Hand release pushup x 6-8 Pullup (fast) x 3-5 Fast low pogos x 20 High pogo hops x 5 Single leg pogo x 15

Trap Bar Deadlift

3 x 6

Power Clean

4 x 4 @ 70 %

Push Press

3 x 5 @ 70 %

Weighted Chin Ups

2 x 12

Deadstop Weighted Pushup

2 x 12

GHD Hip Extension

3 x 10

Hanging Leg Raise

3 x 8

2 Rounds Weighted plank 3x20 seconds on - 10 seconds off Oblique side crunch x 12 ea Hanging leg raise (knee tuck) x 8-10

Run

1 x 40:00

Isometric Lunge Hold

Single Leg RDL

MiniBand Walk (Fwd/Bwd)

Copenhagen Plank

3 x 0:20

2 Rounds Band Pull apart x 12 Mike Tyson/Hand release pushup x 8 Pullup (fast) x 3-5 Single leg Hamstring bridge x 12 ea Cossack squat x 8ea

Pin Press

4 x 6

Pull-Up

2 x 10

Dips

2 x 12

Razor Curl

3 x 8

DB Z Press

3 x 8

Alternating Gorilla Row (DB)

3 x 8

Chest supported Y-T-A

3 x 10

2 Rounds Decline weighted sit-ups (weight held to chest) x 12 Elevated Side plank x 30-45 sec (each) Lying leg lift (on bench) x 12-15

Run

1 x 10:00

Run

4 x 3:00 @ 1:30

Run

1 x 10:00

2 Rounds Hand release or "mike tyson" Pushup x 6-8 Mini Band side step x 15 ea Mini band forward/backward walk x 10 ea Prisoner get up x 5 (ea) Lateral lunge x 6ea 2 Rounds Lateral Bound to stabilize x 6 ea Low pogo to high pogo x 2x15 low pogo into 5 high pogo Drop squat jump x 5

Bulgarian Split squat (overcoming Isometric)

3 x 3 @ 0:05

Squat to Pins

4 x 5

Pendlay Row

3 x 8

Chest-Supported DB Row

3 x 8

Hip Thrust

3 x 8

Deficit Push Up

2 x 12

Hip Abduction

3 x 12

Run

6 x 1

Rowing

6 x 1000