Dynamic Line Warm Up

1 x 25

Traveling Staggered Jump

6 x 10

Trap Bar Deadlift

4 x 4

Seated stomp and jump

4 x 4

Broad Jump

4 x 2

Close Grip Bench Press

8 x 3

Landmine Row

8 x 3

DB Chest Fly

2 x 12

Chest Supported Shoulder Fly

2 x 12

Spanish Squat

2 x 10

Foam Roller Hamstring Curl

2 x 10

4 rounds - rest 60 sec in between rounds 20 m sled push (sprint) 20 m sled drag 20 m sprint

Dynamic Line Warm Up

1 x 25

Sprint

6 x 15

A-Form Plate Drive

3 x 5

Barbell Step Up

3 x 5

Dach Jump

3 x 3

S/A Landmine Press

3 x 8

Band Rotations

3 x 8

TRX Archer Row

2 x 10

S/A Shoulder A to Y

2 x 10

Bike SMIT

1 x 3 @ 0:25

Dynamic Line Warm Up

1 x 25

S/A LM Split Jerk

3 x 4

Reactive Drop Trap Bar Jump

3 x 4

Concentric Front Squat

3 x 5

Depth Hurdle Jump to Box

3 x 1

Seated Concentric OH Press

3 x 6

Weighted Chin Ups

3 x 5

Landmine Sissy Squat

2 x 10

Pronated BB Curl

2 x 10

Push Ups to Leg Through

2 x 10

Sled March

4 x 30

Sprint

4 x 30

Dynamic Line Warm Up

1 x 25

Hang Snatch High Pull

4 x 2

DB Push Press

4 x 3

Seated Resisted Y's

4 x 6

Sprinter Squat

3 x 8

Calf Raise

3 x 8

Turkish Get Up

4 x 3

Landmine Rotation

4 x 20

BB OH March

4 x 20

Assault Bike

3 x 0:20