Dynamic Line Warm Up

Seated stomp and jump

3 x 4

Staggered Trap Bar DL

4 x 5

S/L RDL

3 x 8

1/2 Kneeling Windmill

3 x 10

Dynamic Line Warm Up

1 x 20

Barbell Step Up

3 x 6

Power Step up (Stomp & Drive)

3 x 3

Deadbug w/ Opp. Knee Hold

2 x 10

Side Plank w/ Hip Abduction

2 x 10

Biking

1 x 6:00

Archer Row

2 x 12

Shoulder External Rotation to Uppercut

2 x 12

Quadruped Open Book w/ Hand behind Back

2 x 10

Landmine Push Press

3 x 6

Prone Shoulder Press

3 x 10

Dynamic Line Warm Up

1 x 20

Standing Firehydrant

2 x 15

Sprinter PSOAS March

2 x 15

Adductor Drag

2 x 15

Resisted Skater Bound

4 x 6

Trap Bar Jump

3 x 3

Trap Bar Countermovement Jump

3 x 3

Overspeed Jump

3 x 6