Squat to Stand x20 Frankenstein Walk x10 yards Banded Hip Extension x10 Bear Crawl Backwards x10 yards Walking Lunges with twist x5 each side Broad Jumps x5

Box Jump + Depth Drop

6 x 1 @ 20

Lateral Box Jump

6 x 2 @ 20

Front Squat

5 x 5

Barbell Hip Thrust

3 x 12

Leg Press

3 x 12

5 Rounds Clean & Front Squat x5 Dips x10 Inverted Row x10 Goblet Squat x10 Farmers Walk/Shrugs x25 yards/12reps

Plank Reach Throughs x10 each side Banded Shoulder Dislocate x10 Band Pull Aparts x15 Band Pull Aparts Elbows Tucked x15 Scap Push Ups x10 Push Ups x10 Bottoms Up KB Incline Bench Press x5 each side

Depth Plyo Push-Up

5 x 3

Bench Press

5 x 5

Pull-Up

5 x 10

DB Shoulder Press

4 x 12

Seated Row

4 x 12

Alternating DB Hammer Curl

3 x 15

Tricep Pushdown

3 x 15

Mountain Climbers x10 Arm Swings x10 Backwards Frankenstein Walk x10 yards Banded Shoulder Press x10 Walking Lunge With Rotation x5 eack side Feet Elevated Push Ups x10 DB Thrusters x5

Hurdle Hops

6 x 1 @ 20

90 Degree Broad Jump

6 x 1 @ MAX

Trap Bar Deadlift

5 x 5

Step-Ups

4 x 12

Single Leg RDL

4 x 12

5 Rounds Tire Flip x5 DB Bench Press x10 Bent Rows x10 Back Extensions x10 Belly Sprint x15 yards

Arm Swings x10 Lat/Pec Stretch x10 each side Banded Upright Row x10 Banded External Rotation x10 each side Klokov Press x6 Scap Push Ups x10 Wall Ball x10

Med Ball Slam

6 x 1

Standing Military Press

5 x 5

Machine Chest Supported Row

5 x 10

Incline DB Bench Press

4 x 12

Lat Pulldown

4 x 12

DB Lateral Raise

3 x 15

Seated Incline DB Curls

3 x 15