Dynamic Line Warm Up

1 x 25

Traveling Plyo

3 x 10

Back Squat

4 x 2

Continuous DB Squat Jump

4 x 6

Depth Hurdle Jump to Box

4 x 1

Tempo Belt Squat

3 x 6

Speed Trap Bar Squat

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 between rounds 20 m sled sprint 20 m sled drag 20 m sprint

Dynamic Line Warm Up

1 x 25

Sprint

4 x 20

Hang High Pull

4 x 3

Med Ball Slam

4 x 3

Bench Press

3, 4, 1

Floor Med Ball Throw

3 x 4

Band Plyo Push Up

3 x 4

Incline DB Bench Press

3 x 8

Straight Arm Pulldown

3 x 8

Bike SMIT

1 x 3 @ 0:25

Dynamic Line Warm Up

1 x 25

Max Effort Broad Jump

1 x 5

Concentric Stagger Squat

4 x 3

Trap Bar Staggered Jump

4 x 3

Lateral Bias Vertical Jump

4 x 3

LM Zercher S/L RDL

3 x 8

A-form 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

Landmine Push Press

4 x 3

Max Effort Vertical Jump

3 x 2

Weighted Chin Ups

3 x 3

DB Hang High Pull

3 x 3

Seated Resisted Y's

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