Dynamic Line Warm Up

1 x 25

Concentric Squat

4 x 3

DB Drop Squat to Box Jump

4 x 3

Reactive Drop Trap Bar Jump

4 x 3

Overspeed Jump

4 x 6

Tempo Box Squat

3 x 6

Continuous DB Squat Jump

3 x 6

Zombie March

2 x 20

4-Way Dead Bug

2 x 10

Back Extension

2 x 10

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

Dynamic Line Warm Up

1 x 25

Sprint

6 x 20

Bench Press

4 x 3

Plyo Push-Up on Box

4 x 3

DB Floor Press

4 x 3

Floor Med Ball Throw

4 x 4

Pendlay Row

3 x 6

Inverted Row

3 x 6

BB Forearm Roll

2 x 10

Seated Incline DB Curls

2 x 10

Cross-cable Tricep Extension

2 x 10

Bike SMIT

1 x 3 @ 0:20

Dynamic Line Warm Up

1 x 25

Max Effort Broad Jump

1 x 5

Concentric Stagger Squat

4 x 3

Lateral Bias Vertical Jump

4 x 3

DB Staggered Jump

4 x 3

Overspeed Staggered Squat Jump

4 x 6

S/L Plate Drive RDL

3 x 8

Lateral Power Step Up

3 x 6

Glute Bridge Hip Flex

2 x 10

Band Resisted S/L Hamstring Curl

2 x 10

Staggered Zercher Goodmorning

2 x 10

Sled March

4 x 30

Sprint

4 x 30

Dynamic Line Warm Up

1 x 25

Weighted Chin Ups

4 x 3

Bent Over DB Row

4 x 4

Hang Clean High Pull

4 x 3

Cross Band D2 Pull Apart

4 x 6

Landmine Viking Press

3 x 6

DB Push Press

3 x 6

Turkish Get Up

4 x 3

Landmine Rotation

4 x 20

BB OH March

4 x 20

Assault Bike

3 x 0:20