Lower Warm-Up

2 rounds: pogo jumps ×20 A-skips ×20m hurdle hip mobility band lateral walks ×15 Copenhagen plank ×20s each med ball rotational throw ×5 each

Trap Bar Power Shrug

3 x 3

Broad Jump

3 x 2

Barbell Back Squat

4 x 4

Romanian Deadlift (RDL)

3 x 6

DB Bulgarian Split Squat

3 x 8

Lateral Bounds to Stabilize

3 x 5

Sled Push

3 x 20

Toe Walk/Heel Walk x 10m Pogos x 10m High Knee x 10m Lunge x 10m Lateral Shuffle x 10m/side Straight leg run x 10m Straight leg run x 20m (build up in intensity) A-Skip x 10m B-Skip x 10m 2x10m Sprints

6×20m 90sec Rest Between Reps Speed exposure: 4×50m 90–95% 2-3 min recovery Important: Never sprint fatigued.

6x40m out and back 20 sec work (to get there) 20 sec rest x 3 rounds (rest 2 min between rounds) 8x22m sprint (from ground - hit deck at 22m - turn and run back to line hit deck x 8)

Dowel Pass-Throughs

1 x 20

Banded Shoulder External Rotation

1 x 10

YTW (incline bench)

1 x 5 @ 4.41 kg

Push-Up

3 x 5 @ 5

BB Push Press

3 x 5

Med Ball Rotational Shotput

3 x 5

Neutral Grip DB Bench Press

3 x 8

Weighted Chin Ups

3 x 6

1/2 Kneeling Landmine Press

3 x 8

Bench Pull

3 x 8

Cable Face-Pull

3 x 12

Half Kneeling Cable Chop

3 x 10

DB Farmer's Carry

@ 30

Couch Stretch (Hip Flexors)

1 x 1:00

Banded Hip Distraction

1 x 1:00

90/90 Hip Roll

1 x 10

ASLR

1 x 10

TrapBar Jump

3 x 3

Hurdle Hops

3 x 5

1. Assault Bike x 20sec MAX Rest: 40sec 2. 20sec SPRINT (treadmill) Rest: 40 Sec 3. Ball Slams x 20sec MAX Rest 40sec x4 Rounds

SkiErg

10 x 0:30 @ 0:30

Hanging Knee Raise

3 x 12

Split Stance Paloff Press + Rotate

3 x 8

Weighted Plank Hold

1 x 0:30

Movement Prep

2 rounds: Band pull-aparts ×15 World's greatest stretch ×5 each Scap push-up ×10 Mini-band lateral walk ×15 T-spine rotations ×8 each

BB Split Squat (from pins)

3 x 4

Band Assisted Split Squat Jumps

3 x 8

Incline DB Bench Press

3 x 8

1-Arm DB Row

3 x 8

SL Calf Raise

3 x 12

DB Lateral Raise

3 x 12

Seated DB Curl

3 x 12

Tricep Pushdown

3 x 12