Z Press.

12, 12, 6, 6, 6, 6

Barbell Rows.

4 x 6

Barbell Deadlifts.

12, 12, 8, 8, 8, 8

KB Sling Shot Swing.

3 x 10

Box Jumps.

3 x 10

Resistance Band Lat Opener.

1 x 1:00

Banded Bully.

1 x 1:00

Shoulder Dislocates

1 x 10

Wrist Rotations.

1 x 10

Reverse Elbow Rotations.

1 x 10

Scorpion Stretch.

1 x 30

Controlled Sit Outs.

1 x 10

Burpees.

1 x 5

Run

1 x 20:00

Long Lunge.

1 x 1:00

Hamstring Flossing.

1 x 20

Dynamic Frog Stretch.

1 x 10

Knee Drops.

1 x 10

90 90 Get Ups.

1 x 10

Cossack Squat.

1 x 5

Walking Lunges.

1 x 5

Broad Jump.

1 x 5

Zercher Box Squat.

12, 12, 6, 6, 6, 6

Bulgarian Split Squat.

4 x 3

Landmine Slow to Fast Jerk

4 x 6

Explosive Push Ups.

3 x 10

Kettlebell Cleans.

3 x 10

Long Lunge.

1 x 1:00

Hamstring Flossing.

1 x 20

Dynamic Frog Stretch.

1 x 10

Knee Drops.

1 x 10

90 90 Get Ups.

1 x 10

Cossack Squat.

1 x 5

Walking Lunges.

1 x 5

Broad Jump.

1 x 5

Weighted Overhand Pull Ups.

3 x 8

Supine Band Pull Apart.

3 x 10

Incline Dumbbell Bench Press.

3 x 8

Banded Bully.

3 x 1:00

Standing Dumbbell Bicep Curls.

3 x 15

Dumbbell Skull Crushers.

3 x 15

Hanging Leg Raises.

3 x 10

Copenhagen Plank.

3 x 60

Modified Downward Dog.

1 x 1:00

Cat Cow.

1 x 10

Cobra Pose.

1 x 60

Modified Superman.

1 x 10

Palm Walks.

1 x 60

Side Neck Stretch.

1 x 30

Hindu Push Up.

1 x 10

Burpees.

1 x 5

Run

4 x 4:00

Assault Bike

8 x 0:20

Opening and Closing the Gate.

1 x 10

Active Standing Hamstring with Scoop.

1 x 10

Long Lunge.

1 x 1:00

Olympic Wall Squat.

1 x 1:00

Table Top Bridge.

1 x 10

Squat Pulls.

1 x 10

Jumping Squats.

1 x 10

Burpees.

1 x 5