Single Arm Oblique Lat Pulldown

2 x 10

Band Pull-Apart

2 x 20

Muscle Snatch

2 x 5

Snatch

4 x 2 @ 70 %

Approach Step Box Jump

3 x 3

Bench Press - w/ Pause

5, 5, 5, 5, MAX @ 60, 75, 75, 75, 65 %

Band Face Pull

3 x 15

Trap Bar Deadlift - Staggered Stance

1 x 3

Incline Bench Press - DB

1 x 6

DB Snatch

1 x 3

Barbell Ab Rollout

1 x 7

KB Chaos Offset Carry

3 x 40

Band Seated Row

3 x 12

DB Crossbody Tricep Extension

3 x 15

Easy Run

1 x 10:00

Strides

4 x 100

Threshold Cruise Intervals

3 x 8:00

Easy Run

1 x 10:00

Pull Ups

Push Up

Hip Flexor Glute Bridge Drive

2 x 15

Split Stance Pallof Press

2 x 15

Low Cable/Band Scap Row

2 x 15

Deadball Slam

4 x 10

Broad Jump

3 x 5

Oblique Crunch

2 x 15

Box Squat - w/ Pause

5, 5, 5, 5, MAX @ 60, 75, 75, 75, 65 lb

Band Hip Traction

3 x 20

Rear Foot Elevated Split Squat

1 x 5

Lat Pulldown

1 x 8

KB swings

1 x 8

V-Ups

1 x 15

Hanging Knee Raise

2 x 20

Gittleson Shrug

2 x 15

Easy Run

1 x 10:00

Strides

4 x 200

800m Run

Perform 4 800m Runs w/ 2:30 min rest b/w sets. Runs are performed at 5k pace

200m run

4 x 200

Easy Run

1 x 10:00

Tempo Pull Ups

3 x 3

Tempo Push Up

3 x 8

Single Leg Glute Bridge

2 x 15

Cross over symmetry

2 x 10

Muscle Clean + Overhead Press

2 x 3

Clean + Push Press

4 x 3 @ 60, 62.5, 62.5, 62.5 %

MB Accel Throw

3 x 3

Weighted Side Plank

3 x 40

Deficit TB DL

4 x 6

Couch Stretch (Hip Flexors)

3 x 0:30

Overhead Press - 1 Arm Landmine - High Split

4 x 8

Stability Ball Hamstring Curl

3 x 10

Rotational Step Back Lunge

3 x 10

Skull Crusher

2 x 12

DB Bicep Curls

2 x 12

GHD Sit-Up

2 x 20

Warm Up Series

Burpee Broad Jump

1 x 20

Sandbag Carry

1 x 80

Suitcase Carry

1 x 30

Lateral Sled Drags

1 x 30

400m Run

1 x 400

Easy Run

1 x 45:00