Assault Bike

1 x 5:00

Side Lying External Rotation

2 x 10

Cable Internal Rotation

2 x 10

Pushup Iso

2 x 15

Single Leg Squat Iso

4 x 3 @ 0:05

Double Leg Snapdown

4 x 3

DB Bench Press

10, 10, 8, 8, 8 @ 6

Band Pull-Apart

4 x 12

Lat Pulldown

5 x 8 @ 6

DB Front Raise

4 x 8

DB Lateral Raise

4 x 8

Bicep Choice

4 x 10

Tricep Choice

4 x 10

Seated Knee Extension

4 x 1:00

Assault Bike

1 x 5:00

Monster Walks

2 x 10

Spanish Squat

2 x 15

Single Leg Wall Sit

2 x 30

Muscle Clean from Power Position

4 x 3 @ 30 %

Bent Knee Calf Iso

3 x 2 @ 0:15

Goblet Squat

5 x 5 @ 6

Band Walks

3 x 10

Seated Single Leg Press

5 x 8 @ 6

Medball Groin Squeeze

3 x 3 @ 5

Kickstand RDL

4 x 5 @ 6

Paloff Press

3 x 8

Seated Knee Extension

5 x 15 @ 6

Seated Two to One Hamstring Curl

5 x 6 @ 7

Assault Bike

1 x 5:00

Blackburn Series

2 x 1

Cuban Press

2 x 10

Split Squat Iso

4 x 3 @ 0:05

Split Stance Snapdown

4 x 2

DB Z Press

10, 10, 8, 8, 8 @ 6

Serratus Slides

4 x 8

1-Arm DB Row

5 x 8 @ 6

Hand Release Push-Up

4 x 10

Bent Over Rear Delt Fly

4 x 8

Bicep Choice

4 x 10

Tricep Choice

4 x 10

Seated Knee Extension

4 x 1:00

Assault Bike

1 x 5:00

Calf Raise Series

2 x 12

Spanish Squat

2 x 15

Single Leg Wall Sit

2 x 30

Above the Knee Hang High Pull

4 x 3 @ 40 %

Calf Raise

3 x 6

Front Squat

8 x 5 @ 50, 60, 65, 65, 65, 65, 65, 65 %

Side Plank

3 x 0:20

DB Split Squat

5 x 6 @ 6

Hypers

4 x 8

KB/DB Sumo Squat

4 x 6 @ 7

Eccentric Hamstring Slider

3 x 4

Seated Knee Extension

3 x 6 @ 7