Hip Airplane

1 x 10

Sprinter to Cross Leg Reach

1 x 10

Stork Rotation

1 x 10

Dynamic Line Warm Up

1 x 25

Pro-Agility Drill

Reverse Barbell Lunge

4 x 6

Switching Split Squat Jumps

4 x 4

Split Squat Jumps w/ Hip Snap

4 x 6

Banded Landmine Squat Hold

3 x 0:15

Banded Landmine Push Press

3 x 10

Banded Landmine Thrusters

3 x 10

1/2 Chin Up Hold

3 x 0:15

SS Catch DB Clean w/ SS Switch to Stand Press

3 x 8

DB RDL to DB B.O. Row

3 x 10

Speed Intensity: Max effort Sets: 12 Length: 40m Rest: 60 sec Modality: Shuttle run

Dynamic Line Warm Up

1 x 25

Internal Shoulder Rotation to Press

1 x 10

Prone Shoulder Press

1 x 10

ISO Squat to Pike Fold

1 x 20

Single Leg Box Jump

4 x 6

Bench Press

3 x 3

Bent Over Row Hold

3 x 0:20

Bent Over Row DB Drop Catch

3 x 8

Lateral LM Clean to Switch Press

3 x 6

DB Rotation

3 x 6

DB Renegade Row

3 x 8

DB Squat Jump

3 x 8

SB Hammy Curl

3 x 8

Lactate Production Intensity: Max Effort Sets: 8 Length: 40m Rest: 60 sec Modality: Sled drag to sled sprint

Obturator Nerve Glide

1 x 10

Tibial Nerve Glide

1 x 20

Dynamic Figure 4

1 x 10

Dynamic Line Warm Up

1 x 25

Resisted Skater Bound

4 x 6

Box Squat

3 x 6

Seated Box Jump

3 x 3

Box Jump

3 x 2

DB Split Stance to DB Clean

3 x 4

Speed Skater Sway

3 x 10

Weighted Deadbug

3 x 10

Pull-Up

3 x 10

DB Pullover

3 x 10

Plank Up w/ KB Drag

3 x 10

Lactate Production Intensity: Max Effort Sets: 8 Duration: 20 sec Rest: 40 sec Modality: Ergo bike or assault bike

Dynamic Line Warm Up

1 x 20

4 Cone Box Drill

4 x 1

S/A LM High Pull to Split Squat Press

4 x 6

Straigth Arm Russian Twist

3 x 10

LM Knee Jump to Split Squat Press

4 x 3

Skater Switch w/ Press

4 x 10

10 Yard Sprint

4 x 10

Bird Dog Row Hold

4 x 0:15

Landmine Hip Rotation to Press w/ switches

4 x 6

Jumping Pull-Up

4 x MAX

Lactate Capacity Effort: Max Effort Sets: 6 Duration: 60 sec Rest: 60 sec Modality: Bike