A
Squats
3 x 5
B
Bench Press
3 x 5
C
Pull Ups
3 x 8
D
Cossack Squats
3 x 8
E
Sit Ups
3 x 8
A1
Speed Deadlift
5 x 3
A2
Broad Jumps
5 x 3
B1
Push Press
5 x 3
B2
Med Ball Throws
5 x 3
C1
KB Swings
5 x 10
C2
Alternating DB Press
5 x 10
C3
Alternating DB Row
5 x 10
C4
Sit Throughs
5 x 10
C5
Barbell Punch Press
5 x 20
A
Side Lateral Raises
3 x 8
B
Barbell Shrugs
3 x 8
C
Plate Halos
3 x 8
D
Incline DB Curls
3 x 8
E
Single Tricep Extension
3 x 8
Sprints
F
5 Rounds: Sprint for 30 seconds, 90 second light jog at 30%. Perform at RPE 5
A1
Speed Back Squat
5 x 3
A2
Box Jumps
5 x 3
B1
Bench Press
5 x 3
B2
Plyometric Push Up
5 x 3
C1
Goblet Jumping Lunges
5 x 10
C2
Alternating DB Bench Press
5 x 10
C3
Inverted Rows
5 x 10
C4
Landmine Rotations
5 x 10
C5
Double Unders
5 x 20
A
Deadlift
3 x 5
B
Overhead Press
3 x 5
C
Deficit Bent Over Rows
3 x 8
D
Nordic Curls
3 x 8
E
Weighted Knees To Chest
3 x 8