Couch Stretch (Hip Flexors)

2 x 1:00

Assault Bike

1 x 2:00

Dynamic Activation

1 x 6

ASLR

2 x 8

Copenhagen Isometric

2 x 6 @ 0:05

Cossack Squat

2 x 10

Step Down - Isometric Hold

2 x 10 @ 0:05

Standing Deficit Calf Raise

2 x 10

Box Squat

8, 6, 6, 6 @ 77.5, 85, 85, 85 %

Wall Hip Lock

3 x 12

DB Front Rack Walking Lunge

3 x 20 @ 85 %

Nordics

3 x 4

Patrick Step Down

2 x 6

Backward Sled Drags

2 x 20 @ 88.18 kg

Weighted Plank Hold

3 x 1:00 @ 44.09 kg

Hollow Rock

3 x 12

Run

1 x 3000

Rowing

1 x 15

PVC Passover

2 x 10

Lying Handcuffs

2 x 8

External Rotation with Band

2 x 10

Cable Y-Raise

2 x 8

Bottom Up KB Press

2 x 8 @ 75 %

Shoulder Taps

2 x 10

DB Bench Press

8, 6, 6, 6 @ 80, 85, 85, 85 %

Band Resisted Side Plank Row

4 x 10

Pendlay Row

4 x 5 @ 85, 85, 87.5, 87.5 %

Split Stance Paloff Press + Rotate

4 x 5

Alternating DB Incline Bench

3 x 10 @ 82.5 %

Chest-Supported DB Row

3 x 10 @ 82.5 %

DB Bicep Curls

3 x 10 @ 70 %

Katana Tricep Extension

3 x 10 @ 70 %

Run

1 x 5000

Banded Hip Distraction

1 x 1:00

90/90 Hip Roll

1 x 10

90/90 Hip Extension

1 x 10

Banded Bird Dog

2 x 8

Glute Bridge w/ Medicine Ball Squeeze

2 x 8

Low Pogo Jumps

2 x 10

Max Effort Broad Jump

2 x 3

Wall Drive

2 x 10

Romanian Deadlift (RDL)

6, 6, 5, 5 @ 75, 77.5, 80, 80 %

Eccentric Chin-up

3 x 6

Landmine Press/Split Jerk

6, 5, 4, 4 @ 75, 80, 82.5, 82.5 %

KB Pull-Through

3 x 8

FF Elevated Split Squat

2 x 8 @ 75 %

SA Straight Arm Pulldown

2 x 12 @ 72.5 %

DB Lateral Raise

12, MAX @ 72.5 %

Landmine Anti-Rotation

2 x 10

Run