Ankle Mobility

2 x 5 @ 0:05

Pigeon Stretch

2 x 5 @ 0:05

Air Squat

2 x 12

Duck Walk

Hang Clean

4 x 3

Back Squat

5, 5, 3, 3, 3, 3

Barbell RDL

3 x 5

4-Way/ Manual Neck

3 x 12

Scrum set ups

3 x 3

Doorway Stretch

2 x 1:00

Scorpion

3 x 15

Bench Press

5, 5, 3, 3, 3

Barbell Row

5 x 4

Barbell Upright Row

3 x 6

Plate Front Raise

3 x 6

Plate Curl-to-Press

3 x 6

S.E.A.L Press

3 x 6

Barbell Overhead Carry

3 x 20

Pigeon Stretch

3 x 5 @ 0:05

Half-Kneeling Anti-Rotation Hold

2 x 2 @ 0:30

Rev Bear Crawl w/ Plate Drag

3 x 10 @ 20 lb

Deadlift

2, 3, 3, 3, 3 @ 90, 75, 75, 75, 75 %

Split Squat

3 x 5 @ 7, 8, 9

Good Morning

3 x 8 @ 7, 8, 8 lb

4-Way/ Manual Neck

3 x 12

Scrum set ups

3 x 3

Doorway Stretch

3 x 1 @ 1:00

Scorpion

3 x 12

Z-Press

4 x 6

Inverted Row

4 x 6

DB Bench Pull-over

2 x 15

Banded Tricep Extension

1 x 100

Barbell Bicep Curl

3 x 8

Towel Hang

1 x 3