Bike/Row/Jog x 2 mins Worlds Greatest Stretch x 6/side Ankle Rockers (knee over toe) 8/side

Glute Bridge

2 x 8 @ 3

Air Squat

2 x 8 @ 3

Dead Bug

2 x 12

Extensive Pogos

2 x 15

Box Jump

2 x 3

Hang Clean

5, 4, 3, 3, 3

Barbell Back Squat

8, 6, 3, 1, 1, 1

Safety Bar RFESS

2 x 6

Nordics

2 x 6

Standing Barbell Calf Raise

2 x 8

Paloff Press

2 x 2 @ 30

Assault bike/ Skips - 3 min Thoracic Openers - 6/side

Scap Push-Up

1 x 10

Band Pull-Apart

1 x 10

Half Kneeling Cable Chop

1 x 6

Plyo Push-Up

2 x 5

Lying Med Ball Chest Pass

2 x 5

Barbell Bench Press

8, 6, 3, 1, 1, 1

Neutral Grip Pull-Up

Incline DB Bench Press

2 x 8

Chest-Supported DB Row

2 x 8

Banded Neck Iso

3 x 4 @ 20

DB Farmer's Carry

@ 100

Bike/jog/row - 3 mins Hamstring Walkout x 8 90/90 Hip Rotations 6/side

Hip Hinge

2 x 8

Single Leg RDL

2 x 6

Side Plank

2 x 0:20

Broad Jump

3 x 2

Block Clean Pull

3 x 3

Barbell Deadlift

8, 6, 3, 1, 1, 1

Barbell Hip Thrust

2 x 8

Lateral Lunge

2 x 6

Eccentric Hamstring Sliders

2 x 10

Copenhagen Isometric

2 x 2 @ 0:20

Skip/Jog/Bike - 2 mins T-Spine Extension (on bench/roller) x 8

Banded Shoulder External Rotation

2 x 12

Scap Pull-Up

2 x 6

Tall Kneeling Band Press

2 x 8

BB Push Press

5, 4, 3, 3

Med Ball Rotational Throw (hip shift)

4 x 5

Dip

3 x 6

1-Arm DB Row

3 x 8

Cable Face-Pull

3 x 12

Scrum Isometric Hold

3 x 1 @ 20

Sled Push

3 x 25

Wall Supported Bicep Curls

3 x 12

DB Skull Crusher

3 x 12