2 Rounds 30s Jump Rope/Pogo Hop 90/90 Hip Switch + Lift :30 Feet Elevated Glute Bridge 6 Pillar to Plank Press-Up 10y Spiderman Crawls W/ Elbow To Drop 10y Knee Hug To Horizontal Lunge Twist

Banded Hamstring Curl

4 x 15

Glute Bridge

3 x 15

Russian KB Swing

3 x 15

DB Walking Lunge

3 x 20

Sumo Deadlift

5 x 3 @ 80 %

Pull-Up

5 x 5

RPR Hips

1 x 0:30

Bent Over Rear Delt Fly

3 x 20

Single Leg Calf Raise

3 x 10

2 Rounds 5 Scap Pull Up 5/e Side Lying T-Spine Rotation 2R / 2L Leg Cradle Lateral Lunge 5 Yoga Push Up

DB Overhead Carry

0:05, 0:10, 0:15

Banded Posterior Hip Mobilization

3 x 30

Bottom of the Dip Hold

0:30, 0:20, 0:10

Single Arm DB Bench Press

3 x 10

Close Grip Bench Press

10, 8, 5, 3, 3, 3

DB Push Press

10, 10, MAX, MAX

Hammer Curl

1 x 0:30

Banded Tricep Pushdown

1 x 0:30

Seated Incline DB Curls

1 x 0:30

Chest Elevated Push Up on Bar

1 x 0:30

Assault Bike

1 x 20:00

Cool Down 1

1 x 10:00

2 Rounds :25 Static Pillar Holds :15 R / :15 L Side Plank w/ Hip Drop 10y Leg Cradle Lunge Twist :30 Active Foot Isometric Hold - Plantar Flexion

2 DB RDL

4 x 10

Banded Good Morning

4 x 20

Quadruped Cat Cow

3 x 0:10

Box Squat

1 x 5

Box Squat

5 x 5

Single Arm DB Row

5 x 1

DB Walking Lunge

1 x 0:30

Single Leg RDL

1 x 0:30

2 Rounds :20 Body Saw 3 Inch Worm Hands Only 5R / 5L Hurdle Step Forward 5R / 5L Knee Hug to Lunge w/ Twist :30 R / :30 L One Arm Banded Lateral Raise

Bretzel

3 x 0:15

Depth Push Up to Explosive Rebound Up

3 x 3

Banded Vertical Lunge Stretch

3 x 20

Press

5 x 3 @ _ , _ , _ , _ , MAX lb

Floor Press

5 x 8 @ _ , _ , _ , _ , MAX lb

Parallel Bar Dips

5 x 10

DB Lateral Raise

5 x 20