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

Squat Jump

6 x 1 @ MAX

Lateral Hurdle Hops

6 x 2 @ 20

Box Squat

5 x 4

Hamstring Death March

3 x 10

DB Front Squat

3 x 10

5 Rounds Hang Clean x5 DB Push Press x10 Explosive Sled Rows x10 Leg Press x10 Yoke Walk x25 yards

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

Feet Elevated Plyo Push-Up

5 x 3

Bench Press

5 x 4

Chin-Up

5 x 8

Standing Arnold Press

4 x 10

T-Bar Row

4 x 10

DB Bicep Curls

3 x 12

DB Tricep Extension

3 x 12

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

Approach Step Hurdle Hop

6 x 1 @ 20

Snap Down to 90 Degree Hop

6 x 1 @ 20

Block Pulls

5 x 4

Lateral Lunge

4 x 10

DB Good Morning

4 x 10

5 Rounds Atlas Stone Clean x5 Weighted Push-Ups x10 Chest to Bar Pull-Ups x10 KB Swing x10 5/10/5

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 Chest Pass

6 x 1 @ MAX

Seated Military Press

5 x 4

Pendlay Row

5 x 8

Underhand Lat Pulldown

4 x 10

Decline DB Bench Press

4 x 10

Lateral Raise With External Rotation

3 x 12

Barbell Bicep Curl

3 x 12