Dynamic Mobility Short

Air Squat

1 x 10

Kickstand Hinge

1 x 8

Lateral Lunge

1 x 8

Trap Bar Tall to Short Decel

3 x 5

Depth Jump

3 x 4

Trap Bar Deadlift

4 x 8

Wall Assisted Hip CAR

3 x 12

Barbell Hip Thrust

3 x 8

Skater Squat

3 x 6

Half Kneeling Banded Lateral Flexion

3 x 24

1-Arm DB Row

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

Long Lever Hamstring Bridge

3 x 0:30

Copenhagen Plank Hold (bent knee)

2 x 0:45

Easy Run

1 x 2

Dynamic Mobility Short

For Completion

Beast Plank Walkout

1 x 10

DNS Star Pattern

1 x 16

Curtsy to Hip Lock (off of Box)

1 x 16

Hang Clean High Pull

3 x 4

Push Press

Box Squat

4 x 8

Banded Deadbug

3 x 10

Banded Pull Up

3 x 6

Landmine Lateral Lunge

3 x 12

Landmine Anti-Rotation

3 x 20

Single Arm Landmine Row

3 x 8

Ab Wheel

3 x 8

Seated Calf Raise Machine

3 x 8

Dynamic Mobility Short

For Completion

Glute Bridge March

1 x 10

Squat to Stand

1 x 8

Lateral Lunge with Reach

1 x 8

Barbell Split Stance Pin Squat

3 x 4

A- Switch (off Plate)

3 x 4

Barbell Deadlift

4 x 8

Banded TKE into A-Frame

3 x 16

Bench Press

3 x 6

DB Bulgarian Split Squat

3 x 8

Bench Elevated Oblique Side Crunch

3 x 20

Swiss Ball Hamstring Curl

3 x 12

Stir the Pot

3 x 8

Double Leg Pogo Sequence

Single Leg pogo Sequence

CoD Short Aerobic HIIT

3 x 52 @ 5