2-3 rounds 90/90 15 each leg Single leg twist Skips 10 each leg backward hops 10 each leg carioca 10 reps or 10 meters each side

3 Sets of 15 meters Take a complete rest

2 Kbs Rack Squat

3 x 12

BB RDL

3 x 6

Single Leg Calf Raises

Isometric Split Squat With Heel Raise

2 x 60

Reaching the sky

3 x 8

2 to 3 rounds Band Rhythm row 10 to 15 reps Band Pullapart 10 to 15 reps

Upper Body Reactive

2 Rounds of 10 reps Medicineball Horizontal push you will do 10 reps each side Medicineball Rotational scoop you will do 10 reps each side Each exercise 10 reps back to back without rest finish first round and repeat again

BB bench press

5 x 4 @ 70 %

Plyo Bench Pushups

5 x 4

Half kneeling

3 to 4 rounds of 12 reps Take a rest period between sets for 60 to 90 seconds Suitcase W/march you will do 20 meters each side Band assisted chinups start with band assisted chinups

3 Rounds of 15 to 20 reps 4 exercises back to back

Ipsilateral Swing

3 x 15

Do 2 to 3 rounds of 10 reps of each exercise back to back Toe walking split squat with heel raises Walking Heels Rhythm Skip

CNS Prep

2 rounds 2 seconds build up 5 seconds maximum effort

Curved Sprints

6 x 10

Rocker Jumps

3 x 4

Band Assisted Jump

3 x 3

Bottom Front Squat

3, 2, 2, 1 @ 60 %

3 rounds of Eccentric Bilateral Sliders leg curl 6 to 8 reps single leg glute bridge hold 20 to 30 sec each leg single leg single leg arm swing don't go heavy do it explosively choose a weight from 8 to 12 kg

DBs Isometric Split Squat

2 x 20

Heels Supported Lazy Bear

2 x 8

Do 2 to 3 rounds Band Facepull Band Rhythm row 10 each side bear crawl clock 3 to 5 reps each side

Do 2 to 3 rounds 10 reps rotational scoop 10 reps each

Iso Bench Pin Press

2 x 5

BB Floor Press

3 x 4

Push Ups Isometric

3 x 30

Half kneeling

3 sets of 10 to 12 reps Take a rest period between sets for 60 to 90 seconds

Band Biceps curl

3 x 15

Triceps Choice

3 x 15

Conditioning

Heels Supported Lazy Bear

2 x 8

Reaching the sky

2 x 8

Rolls

3 x 10

Circuit

2 to 3 Rounds of 10 reps each exercise floating heel hinge hold at the bottom for 5 sec then go up do it very slowly Just Prepare Yourself

Drop lateral Push

3 x 4

Lateral Shuffle

3 x 4

Maximal Effort

This is not a circuit : you will do each exercise individual First exercise : Isometric Split Squat Pin Pull At Bottom 3 sets of 5 sec each side Second Exercise : Isometric lateral push 3 sets of 5 sec each side Just try to Push the wall as much as can for 3 to 5 sec each side then take a rest when you're ready

BB Block

4 x 4 @ 60 %

Hops

4 x 2

Lock Single Leg Glute Bridge

3 x 8

7 min As many Rounds As Possible As fast as u can do it first without BB just put a bar in landmine a do it You will do the same exercise for 7 min but try to make 1 rep angled deadlift 1 rep rotary press and repeat again till you finish the 7 min no rest until u finish the 7 min

Side lying W/Arm reach

Reaching the sky

3 x 8

Bear crawl clock

3 x 5

2 rounds 30 secs on 30 sec off each exercise Just finish band biceps curl then band triceps extension then band facepull it's not a circuit

2 to 3 rounds 90/90 15 reps leg swing lateral and forward 10 reps each leg then the last three exercises 5 to 10 reps choose medicineball very light

Don't go too heavy 5 reps each exercise

2 Rounds 30 seconds on 30 seconds off DO biceps alone first then Triceps alone Then the exercises with bands alone

Tempo run

3 x 100