Take 8-10 minutes and perform 4-5 sets of 4-5 standing vertical jumps. Simply jump as high as you can straight up and absorb/catch yourself when you land. Rinse and Repeat 4-5 times.

Back Squat

10, 8, 6 @ 60, 65, 70 %

Single Leg RDL

3 x 8

Bulgarian Split Squat

3 x 8

Russian KB Swing

15, 20

Split Jump

2 x 10

Hanging Leg Raise

3 x 10

Flying Sprints * If you cannot sprint where you train (or close to it) perform these separately at another time! They are important and you MUST DO THEM! If you haven't sprinted in awhile start easy at 70% output. Don't go all out and blow a hammy. 8-10 sets of 10m (Jog/Build for 10-20m and then SPRINT for 10m as fast as possible) Rest as needed between sets.

Bench Press

10, 8, 6 @ 60, 65, 70 %

1-Arm DB Row

3 x 8

Alternating DB Bench Press

3 x 10

Pull-Up

3 x MAX

Close Grip Push-Up

3 x MAX

2-3 Rounds: DB Hammer Curl - Max Rep Tricep Extension (band, DB, or machine) - Max Rep *Pick a weight that you can get 15-30 quality reps in each set. These should get spiritual.

Standing Long Jump: Take 8-10 minutes and perform 4-5 sets of 4-5 standing long jumps. Simply jump as far as you can and absorb/catch yourself when you land. Rinse and Repeat 4-5 times. Feel free to do these on single legs + both legs. Have fun with it and try and jump as far as you can.

Front Squat

4 x 6 @ 65 %

Romanian Deadlift

3 x 8

DB Reverse Lunge

3 x 8

Cossack Squat

2 x MAX

Calf Raise

2 x MAX

Isometric Lunge Hold

1 x 1:00

* If you cannot sprint where you train (or close to it) perform these separately at another time! They are important and you MUST DO THEM! If you haven't sprinted in awhile start easy at 70% output. Don't go all out and blow a hammy. Kneeling Start Sprint: 8-10 sets of 20m

Incline Bench Press

4 x 6 @ 65 %

Chin-Up

3 x 10

DB Z Press

3 x 10

Inverted Row

3 x MAX

Dip

3 x MAX

2-3 Rounds: Barbell Curl - Max Rep (use the empty bar) Push-up - Max Rep - Rest 1-2 minutes between supersets -