Dynamic Activation

For Completion

Wall Sit

2 x 0:30

Tall Kneeling Hip CAR

2 x 5

Barbell Overhead Squat

3 x 3

Tuck Jump

2 x 5

Push Up Drop Catch (off boxes)

2 x 3

Barbell Front Squat

6, 5, 4, 3, 3, 3, 3 @ 5, 6, 7, 8, 9, 9, 9

Copenhagen Plank

3 x 0:20

Chin-Up

2 x 2

Dips

2 x 5

Band Curls

2 x 0:30

Dynamic Activation

For Completion

Full Court Shuttles

1 x 4

Dynamic Activation

For Completion

Bent Leg Ankle Hold

2 x 0:30

Incline Bench Cuban Press

2 x 5

Linear Bounds

3 x 1

Double Broad Jump

4 x 2

Depth Drop

4 x 3

Barbell Bench Press

5 x 3

Lat Pulldown

3 x 5

Chest-Supported DB Row

3 x 5

FFE Goblet Split Squat

3 x 5

DB Plank Pull Through

4 x 5

Leg Curl Machine

3 x 5

Dynamic Activation

For Completion

T-Spine Wall Opener Windmill

3 x 5

Skater Bounds

3 x 5

Band Push Away + Rotation

3 x 5

Trap Bar Deadlift

5 x 3

Leg Extension

4 x 5

Barbell Glute Bridge

4 x 5

Dumbbell Low Lateral Squat

3 x 5

Calf Raise

3 x 8

Field Tempo Runs - Long

1 x 8:00

Dynamic Activation

For Completion