foam roll lats

1 x 10

foam roll adductors

Foam roll quads

1 x 10

foam roll calves

1 x 10

Foam roll hamstrings

1 x 10

Foam roll glutes

1 x 10

Foam roll pecs

1 x 10

Foam Roll T spine

1 x 10

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Split stance hip airplane

1 x 3

Worlds greatest stretch

1 x 3

Adductor rockback

1 x 3

90/90 seqeunce

1 x 3

Prone Scorpion

1 x 3

Cat Cow

1 x 3

Shoulder handcuffs

1 x 5

Superman row + yoga push up

1 x 5

Bird Dog

1 x 10

Trap bar jump from hang

3 x 5 @ 95 lb

Hands elevated plyo push up

3 x 8

Back Squat

4 x 6

Single leg stability ball ham curl

4 x 8

RDL

3 x 8

Lateral goblet squat

3 x 8

DB Bench Press

3 x 10

1/2 kneeling lat pulldown

3 x 8

Dip

DB curl to press

2 x 10

Seated calf raise

2 x 12

Suitcase Carry

2 x 1

HIIT

5 x 20

foam roll adductors

Foam roll quads

1 x 10

foam roll calves

1 x 10

Foam roll hamstrings

1 x 10

Foam roll pecs

1 x 10

Foam roll glutes

1 x 10

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Worlds greatest stretch

1 x 3

Bird Dog

1 x 10

Superman row + yoga push up

1 x 5

Shoulder handcuffs

1 x 5

Cat Cow

1 x 3

Prone Scorpion

1 x 3

90/90 seqeunce

1 x 3

Adductor rockback

1 x 3

Split stance hip airplane

1 x 3

Cossack Squat

1 x 5

Single leg RDL + Reach

1 x 5

Walking lunge with reach

1 x 5

Med ball scoop

3 x 5

Single Leg Box Jump

3 x 3

Rear Foot Elevated Split Squat

3 x 6

GHR

3 x 8

Hack Squat

2 x 10

Back Extension

2 x 10

Bench Press

4 x 6

Chin-Up

4 x 6

DB Fly

2 x 12

Straight Arm Pulldown

2 x 12

Calf Raise

2 x 8

stability ball roll out

2 x 10

Cardio

1 x 15:00

foam roll lats

1 x 10

Foam Roll T spine

1 x 10

Foam roll pecs

1 x 10

foam roll adductors

Foam roll quads

1 x 10

foam roll calves

1 x 10

Foam roll hamstrings

1 x 10

Foam roll glutes

1 x 10

Split stance hip airplane

1 x 3

Bird Dog

1 x 10

Superman row + yoga push up

1 x 5

Shoulder handcuffs

1 x 5

Cat Cow

1 x 3

Prone Scorpion

1 x 3

90/90 seqeunce

1 x 3

Adductor rockback

1 x 3

Worlds greatest stretch

1 x 3

Cossack Squat

1 x 5

Single leg RDL + Reach

1 x 5

Walking lunge with reach

1 x 5

Med Ball Rotational Slam

3 x 4

American KB Swing

3 x 10

Hip Thrust

4 x 6

Forward step down

4 x 6

DB Reverse Lunge

2 x 8

Copenhagen plank

2 x 0:20

Split stance landmine press

3 x 8

Bent Over Row

3 x 8

Z-Press

2 x 10

Cable face pull

2 x 12

DB Lateral Raise

2 x 12

DB Bicep Curls

2 x 10

DB Overhead Tricep Extension

2 x 10

Cable pallof press + trunk rotation

2 x 8