Jump Rope

1 x 8:00

Spiderman Plank

2 x 10

Hands-Free Side Plank

2 x 10

Movement Prep Detail

1 x 5

Fast Feet/Slow Arms

2 x 10

A-Skip

2 x 15

Power Skip

2 x 20

Single Leg Depth Jump

3 x 12

Single Leg RDL

4 x 10

Hamstring Tantrums

4 x 0:20

Frankenstein Sled Drag

4 x 10

Alternating Bench Press

4 x 12

Alternating Cable Chest Fly

4 x 8

Close Grip Push-Up

4 x 8

Janda Sit Ups

4 x 10

Glute Med Side Plank

4 x 10

1/2 lunging cable lift

4 x 12

Lying Leg Lift bicep Curls

4 x 20

Bike Warm Up

1 x 5:00

Adductor Plank

2 x 10

Plank Walk outs

2 x 10

Movement Prep Detail

1 x 5

Ankle Bounces

2 x 30

Straight Leg Skips

2 x 15

DL Quick Box Jump

2 x 0:20

Bulgarian Split Squat

4 x 10

45* Lunge

3 x 8

Single Leg Press

4 x 10

1-Arm DB Row

4 x 10

Band Assisted Pull-Ups

4 x 8

Cable Push / Pull

4 x 12

EZ Bar Lying Tricep Extension

4 x 12

SB Back Extension with Rotation

4 x 10

Walking Pallof Holds

4 x 10

Plank Pull Through

4 x 12

V-Ups

4 x 10

Jump Rope

Plank Body Saws

1 x 12

Side Plank w/Abduction

1 x 12

Movement Prep Detail

1 x 5

Mini band monster walks

2 x 10

Skater Hops

2 x 12

Single Leg Bounding Progression

2 x 20

Trap Bar Deadlift

4 x 10

SB Hammy Curl

4 x 8

Barbell Hip Thrust

4 x 10

1/2 Supported DB Bench

4 x 12

1/2 kneeling cable chop

4 x 12

Side Plank w/Cable Press

4 x 12

Reverse incline bicep curls

4 x 12

Reverse Hyper on an incline bench

4 x 12

TRX Atomic Push-Up

4 x 12

Olympic Bar Rollouts

4 x 10

Bike Warm Up

1 x 5:00

Plank Jacks

2 x 16

Plank Toe Touch

2 x 12

Movement Prep Detail

1 x 5

Banded lateral walks

2 x 10

Lateral A Skip

2 x 15

Lateral 1-leg box blast

2 x 12

Single Leg Depth Jump

2 x 12

Front Squat

4 x 10

TRX Suspended Lunge

4 x 10

Landmine Lateral Skater Squat

4 x 10

Cable Skier Pull-Downs

4 x 12

DB Pullover

4 x 10

Supine DB Tricep Press

4 x 12

TRX Oblique Crunches

4 x 12

Prone Banded Supermans

4 x 12

Side Plank w/Knee Drive

4 x 12

Pallof Press with Rotation

4 x 12