Froggers

1 x 30

Downward Dog and Cobra

1 x 30

Scorpion

1 x 0:30

Supine Leg Swing

1 x 10

Thoracic Bridge

WORLD'S GREATEST STRETCH

2 x 00:30

Hang Power Clean

5 x 3

Rest

6 x 2:00

Trap Bar Deadlift

5 x 5 @ 65, 67, 67, 70, 70 %

Single Leg Bounds

4 x 5

Split Squat

3 x 6

Standing DB Press

3 x 5

Nordic Hamstring Curls

3 x 5

Inverted Row

3 x 6

Supine GHD Plate Twists

3 x 10

Thoracic Bridge

WORLD'S GREATEST STRETCH

2 x 00:30

Froggers

1 x 30

Downward Dog and Cobra

1 x 30

Scorpion

1 x 0:30

Supine Leg Swing

1 x 10

Rest

4 x 0:30

Assault Bike

4 x 0:30

Assault Bike

4 x 0:45

Rest

4 x 0:30

Sprint

10 x 50

Rest

9 x 2:00

Static Stretch

1 x 10:00

Foam Roll

1 x 5:00

WORLD'S GREATEST STRETCH

2 x 00:30

Froggers

1 x 30

Downward Dog and Cobra

1 x 30

Scorpion

1 x 0:30

Supine Leg Swing

1 x 10

Thoracic Bridge

Landmine Split Jerk

5 x 3

Box Jump

6 x 3

Bench Press

6 x 5 @ 65, 70, 73, 73, 75, 75 %

Depth Jump

3 x 5 @ 20 lb

Leg Extension

3 x 6

DB Lateral Raise

3 x 8

Alternating DB Hammer Curl

3 x 6

Thoracic Bridge

WORLD'S GREATEST STRETCH

2 x 00:30

Froggers

1 x 30

Downward Dog and Cobra

1 x 30

Scorpion

1 x 0:30

Supine Leg Swing

1 x 10

Run

1 x 60:00 @ 5

Static Stretches

3 x 0:30

Scorpion

1 x 0:30

Thoracic Bridge

Supine Leg Swing

1 x 10

Downward Dog and Cobra

1 x 30

Froggers

1 x 30

WORLD'S GREATEST STRETCH

2 x 00:30

Lateral Skater Hop w/ Overhead Slam

5 x 10

Broad Jump to Box Jump

5 x 5

Front Squat

5 x 5 @ 60, 63, 65, 70, 73 %

Lateral Bound

5 x 5

Incline DB Bench Press

3 x 6

Pull-Up

3 x 5

Goblet Lateral Lunge

3 x 6

Froggers

1 x 30

WORLD'S GREATEST STRETCH

2 x 00:30

Thoracic Bridge

Supine Leg Swing

1 x 10

Scorpion

1 x 0:30

Downward Dog and Cobra

1 x 30

3-6-3 Shuttle

5 x 1

Figure 8 Drill

5 x 1

Ladder: Jump Cut Two Step

5 x 1

Continuous Crossovers

5 x 3 @ 10

Active Recovery

1 x 60:00