T Spine Foam Roll

1 x 1:00

Cossack Squat

2 x 6

Side Plank + Clamshell

2 x 1 @ 0:30

Broad Jump

3 x 2

Sumo Deadlift

3 x 6

Shoulder extension, external rotation

3 x 8

Bulgarian Split Squat

3 x 6

Chin-Up

3 x 5

Reverse Crunch

3 x 12

DB Chest Fly

2 x 8

DB Bicep Curls

2 x 10

Dead Hang

1 x 0:30

Lying T spine rotation

2 x 5

Yoga Push up

2 x 5

Single Leg Explosive Side Step Up

3 x 4

Bench Press

3 x 6

Russian Twist

3 x 10

DB Single Leg Deadlift

3 x 6

Chin-Up Negative

3 x 0:30

Single Leg Wall Sit

3 x 0:30

Bent Over Rear Delt Fly

2 x 8

DB Lateral Raise

2 x 10