McGill Curl Up

3 x 4 @ 0:05

Side Plank

3 x 3 @ 0:08

Quadruped Hip CAR

3 x 4

Banded Good Morning

3 x 15

Lateral Band Walk

3 x 10

Box Squat

10, 5, 5, 5, 5, 5 @ 45, _ , _ , _ , _ , _ lb

DB Split Squat

3 x 15

Barbell RDL

3 x 8

Medicine Ball Slam

3 x 10

Step-Ups

3 x 8

Lateral Plyo Skiers

3 x 20

Dead Bug - Single Leg Kick Out

3 x 4

Yoga Push Up

3 x 8

Hands Only Inchworm

3 x 4

Depth Push Up to Explosive Rebound Up

3 x 3

Band Pull-Apart

3 x 15

Floor Press

10, 5, 5, 5, 5, 5

Half-Kneeling Single Arm Landmine Press

4 x 8

Banded Straight Arm Pull Down

4 x 12

Skull Crushers

4 x 10

Alternating DB Hammer Curl

4 x 10

Go for 25 minutes on any implement (bike, rower, versaclimber, jump rope, etc.) of your choice. No implement? Your own 2 feet will do.

DB Farmer's Carry

1 x 50

Russian KB Swing

1 x 20

Russian Twist

1 x 20

Couch Stretch (Hip Flexors)

1 x 0:30

Side-Lying T-Spine Windmill Rotation

1 x 6

Banded Hamstring Stretch

1 x 0:25

Bird Dog Single Leg Kick Out

3 x 3 @ 0:08

Single Leg Glute Bridge

3 x 10

Spiderman Complex to Vertical Rotation

3 x 5

90/90 Hip Switch

3 x 4

Barbell Hip Thrust

12, 10, 8, 6, 15

Athletic Snap Down

3 x 5

Heels Elevated Goblet Squat

4 x 12

Eccentric Chin Up

3 x 1 @ 0:20

Russian Twist

4 x 0:30 @ MAX

Incline DB Row

4 x 0:30 @ MAX

Rest

4 x 0:30

Pre Warm Up

1 x 5:00

Reverse Crunch

3 x 6 @ 0:04

Push-Up Plus

3 x 10

DB RDL to Shrug

3 x 10

Hang Clean Pull

5 x 4

Half-Kneeling DB Shoulder Press

4 x 8

DB Walking Lunge

4 x 15

DB Front Raise

3 x 10

DB Lateral Raise

3 x 10

Bent Over Rear Delt Fly

3 x 10