Iso Calf/Hip Flexor on Wall

2 x 30

Plate RDL + OH Press

2 x 10

DB DL Squat Drop

3 x 4

Reactive 4 Hurdle Jumps

3 x 2

Medball 1/2 Kneel OH Rot. Slam

3 x 3

Trap Bar RFE Split Squat

3 x 4

Weighted Rocker Vertical Jump

3 x 3

1-Arm Cable or DB Row

3 x 6

DB Incline Bench Press

7, 6, 5

DB RDL

3 x 8

Deep Tier Sumo Jumps

4 x 20

Supine Leg Swing

1 x 10

Supine Hamstring Floss

1 x 10

Supine Iron Cross

1 x 10

Prone Scorpion

1 x 10

Hip 90/90 + Reach

1 x 10

Alternating Down/Upward Dog

1 x 10

In-Place Spider Lunge + TS Rotation

1 x 5

Assault Bike

1 x 15:00 @ 70 %

Incline Treadmill Walk

1 x 20:00

Isometric Lunge Hold

2 x 30

Plate Windmill Squat

2 x 10

Crossover Step to Sprint

4 x 2 @ 10

Glute Bridge + Cross Body Reach

2 x 10

DB Low + High Jump (reset)

3 x 3

Barbell Push Press

3 x 4

Barbell RDL

3 x 5

Repeat Broad Jumps

3 x 3

Feet Elevated Inverted Row

4 x 6

Seated DB Shoulder Press

7, 6, 5

Leg Extension

2 x 12

Bench Garhammer Raise

8, 7, 6

Barbell Calf Raise

3 x 6

Deep Tier Lateral Bounds

4 x 20

Supine Leg Swing

1 x 10

Supine Hamstring Floss

1 x 10

Supine Iron Cross

1 x 10

Prone Scorpion

1 x 10

Hip 90/90 + Reach

1 x 10

Alternating Down/Upward Dog

1 x 10

In-Place Spider Lunge + TS Rotation

1 x 5

Assault Bike

1 x 15:00 @ 70 %

Incline Treadmill Walk

1 x 20:00

Isometric Tall Plank + Bent SL

2 x 20

Single Arm Downward Dog Plank Reach

2 x 5

Altitude Drop

2 x 5 @ 18

Reactive SL 4 Hurdle Hops

3 x 2

Medball SL RDL + OH Slam

3 x 3

Approach Jumps (for time)

1 x 6:00

Bulgarian (RFE) Split Squat

3 x 5

Bench Press

3 x 5

Lat Pulldown

3 x 6

Side Plank Bend (Elbow on Bench)

3 x 8

Leg Curl Machine

2 x 12

Deep Alternating Lunge Jumps

4 x 20

Supine Leg Swing

1 x 10

Supine Hamstring Floss

1 x 10

Supine Iron Cross

1 x 10

Prone Scorpion

1 x 10

Hip 90/90 + Reach

1 x 10

Alternating Down/Upward Dog

1 x 10

In-Place Spider Lunge + TS Rotation

1 x 5

Assault Bike

1 x 15:00 @ 175

Incline Treadmill Walk

1 x 20:00