Bird Dog

1 x 10

Banded Ankle Dorsiflexion Mobilization

1 x 10

Copenhagen Isometric

2 x 2 @ 0:20

Depth Drops

1 x 5

Max Effort Vertical Jump

2 x 6

High Pogos Over Hurdles

2 x 5

BB Box Squat

4 x 4

Box Jump

4 x 4

Safety Bar RFESS

3 x 5

MB Banded Rotation

3 x 8

Tall Kneeling Rotational Slam

3 x 5

Sled Push

3 x 25 @ 176.37 kg

Calf Raise

3 x 12

Assault Bike

6 x 0:05 @ 0:25

3-Way Banded Shoulder/Lat Stretch

1 x 60

YTW

1 x 10

External Rotation with Band

1 x 10

Bench Press

4 x 3 @ 92 %

Tall Kneeling Chest Pass

3 x 5

Neutral Grip Pull-Up

4 x 5

Tall Kneeling OH MB Throw

3 x 5

Seated DB Shoulder Press

3 x 5

1-Arm DB Row

3 x 5

Iso Neck Bridge

2 x 8 @ 0:05

Wall Supported Bicep Curls

2 x 12

Katana Tricep Extension

2 x 12

Terminal Knee Extension (TKE)

2 x 10

Spanish Squat

2 x 0:30

Patrick Step Down

2 x 8

Mini Band Overhead Press

2 x 10

Lying Handcuffs

2 x 10

Shoulder Taps

2 x 20

Y-Raise

2 x 10

Pogo Series

3 x 10

Broad Jump

3 x 3

Overhead MB Throw

3 x 5

Biking

10 x 0:01 @ 1:00

Bird Dog

1 x 10 @ 3

Inchworm

1 x 6

Romanian Deadlift (RDL)

1 x 10

Hamstring Iso Switch

1 x 5 @ 10

Power Clean Shrug

3 x 3

Split Stance Trap Bar Deadlift

3 x 4

Overhead Press

3 x 3

Pendlay Row

3 x 3

Landmine Anti-Rotation

2 x 10

Band Resisted Side Plank Row

2 x 10

SL Calf Raise

2 x 10

Pogo Series

2 x 10

SL Calf Raise

Cossack Squat

2 x 10

BB Split Squat (from pins)

3 x 3

SL Box Jump

3 x 3

Landmine Press/Split Jerk

3 x 4

Med Ball Rotational Throw (hip shift)

3 x 4

Depth Plyo Push-Up

3 x 5

Sled Sprints

3 x 20

Assault Bike

4 x 0:10