Copenhagen Isometric

1 x 2 @ 0:30

Banded Ankle Dorsiflexion

1 x 10

Split Squat Iso Hold

1 x 0:30

BARBELL BACK SQUAT

6, 6, 4, 4

Banded jumps

4 x 4

Step Up - Hip Lock (BB)

3 x 4

SL Box Jump

3 x 3

Hip Thrust (30 degree knee bend)

3 x 8

Seated Calf Raise (Weighted)

3 x 8

GHD Back Ext (Glute Focus)

3 x 10

Half Kneeling Woodchop

3 x 8

Band Resisted External Rotation

1 x 10

Y-Raise

1 x 10

Scap Push-Up

1 x 8

DB Bench Press

6, 6, 4, 4

Plyo Push Up - to plate

4 x 3

CHIN UP

8, 6, 5, 5

wall ball slam

4 x 4

Half Kneel Landmine Press

8, 6, 5

Supinated Grip Barbell Row

8, 6, 5

EZ Bar Curl

12, 10, 8

EZ Bar Lying Tricep Extension

12, 10, 8

Terminal Knee Extension (TKE)

2 x 10

Spanish Squat

2 x 0:30

Patrick Step Down

2 x 8

Mini Band Overhead Press

2 x 10

Lying Handcuffs

2 x 10

Shoulder Taps

2 x 20

Y-Raise

2 x 10

Pogo Series

3 x 10

Broad Jump

3 x 3

Overhead MB Throw

3 x 5

Rowing

10 x 0:01 @ 1:00

Bird Dog

1 x 10 @ 3

Inchworm

1 x 6

Romanian Deadlift (RDL)

1 x 10

Hamstring Iso Switch

1 x 5 @ 10

Power Clean Shrug

3 x 3

Triple Broad Jump

3 x 3

BB Split Squat (from pins)

3 x 3

Band Resisted Side Plank Row

2 x 10

SL Calf Raise

2 x 10

BB Push Press

3 x 3

Pendlay Row

3 x 3

Landmine Anti-Rotation

2 x 10