A
Pogo Jump
1 x 5
B1
Broad Jump
3 x 3
B2
Single Leg Broad Jump & Land
3 x 3
B3
Lateral Bound
3 x 8
C1
Bulgarian Split Squat
4 x 8
C2
Plyo Lunge
3 x 6
D1
Side Lying External Rotation
2 x 8
D2
Reverse Flys
2 x 8
D3
Cable Y-Raise
2 x 8
E1
Half-Kneeling DB Shoulder Press
3 x 6
E2
Pull-Up
3 x 10
E3
Band Resisted Side Plank Row
3 x 8
F1
Paloff Press
3 x 10
F2
Russian Twist
3 x 30
A
Depth Jump
4 x 4
B1
Med Ball Rotational Throw
2 x 5
B2
Wide Windmill Slam
2 x 5
C1
RDL
3 x 6
C2
Backward Sled Drags
3 x 20
C3
Weighted Plank Hold
3 x 0:45
D1
Incline DB External Rotation
1 x 10
D2
Inchworm
1 x 6
E1
Alternating DB Incline Bench
3 x 10
E2
DB Renegade Row
3 x 10
E3
DB Farmer's Carry
3 x 50
F
Back Extension
2 x 10
A1
Hip Mobility - KB Squat
2 x 0:30
A2
Copenhagen Isometric
2 x 2 @ 0:15
A3
Glute Bridge w/ Medicine Ball Squeeze
2 x 10
B1
Back Squat
4 x 8
B2
Monster Walks
4 x 10
C1
Lying Handcuffs
2 x 6
C2
Thread The Needle
2 x 6
D1
1/2 Kneeling Landmine Press
3 x 6
D2
Straight Arm Pulldown
3 x 10
E1
Med Ball Straight Arm Sit Up
2 x 20
E2
Half-Kneeling Med Ball Chop
2 x 10