Banded lat distractions Banded shoulder distractions Banded pull aparts Yoga push up Prone ITY Triple threats

Drop catch press up

2 x 5

Supine Med Ball Throw

2 x 5

Barbell Bench Press

3 x 5

3 iso hold chin ups

3 x 5

Seated DB Shoulder Press

3 x 8

Seated Row

3 x 8

Resistance Band Woodchop

3 x 8

DB Side Bend

3 x 8

Cable face pull

3 x 12

Arm Farm

Supinated grip curls x 10 Hammer grip curls x MAX Rope tricep extensions x 10 Diamond press ups x MAX

Watt Bike

4 x 4:00

Daily mobility circuit 2

Worlds greatest stretch x 10 Couch stretch x 30s each side Lying leg extensions x 10 each side Adductor rock backs x 10 each side Quadruped Hip circles x 10 each side

Deep tier split squat jumps

2 x 20

Linear speed drills 2

A-Skip B-Skip A-switch with bounce Triple switches Egg cracker Straight leg bounds 2 x 10m

Front side wall Hold.

2 x 20

Bilateral hip projections

2 x 10

Load and smash

2 x 10

Wall drill single switch.

2 x 10

Bounds for height

1 x 20

Bounds For Distance

1 x 20

3 Step Push

1 x 5

Sprint

3 x 2 @ 10, 15, 20

Long Accelerations

1 x 3 @ 50

Lower body prep 1

Worlds greatest stretch Adductor rock back Inchworm Cossack squat TKE

Pogo Jump

1 x 20

Plate pogos

1 x 20

Med Ball Hip Extension

2 x 8

Bilateral hip projections

2 x 8

Trap Bar Jumps

3 x 4

Banded Broad Jump

3 x 3

Box Squat

5, 4, 3, 3

DB rocker jump

RDL

3 x 5

Floating Heel Goblet Split Squat

3 x 8.8

Copenhagen

3 x 20

DB arm farm

Hammer curls x 10 spider curls x 10 DB skull crusher x10 close grip press ups x 10 3-5 rounds

Banded hip distractions x 20s Worlds greatest stretch x 5es Inchworms x 10 Single leg RDL x 8 Prone arm circles x 10

A march A skip A switch High knees Straight leg bounds 2 x 10m

Drop jump to box

2 x 3

Banded Yuri

2 x 8

Hang high pull

3 x 4

Split stance rotating med ball throws

3 x 5

BB low box step up

3 x 5

Alternating step up jump

3 x 4

Banded bench press

3 x 5

Weighted Chin Ups

3 x 3

Landmine Shoulder Press

3 x 8

Landmine Anti-Rotation

3 x 8

Long Lever Hammy March

3 x 20

Open Step isometric

2 x 20

Open step load and smash

2 x 10

Cross over Isometric

2 x 20

Cross over loads and smash

2 x 10

A-skip B-skip A-switch Karaoke Step overs Jockey run Low shuffle Run and rotates Striaght leg bounds 2 x 10m

Half knee lateral acceleration

1 x 6 @ 10

Cross over into 3 step push

1 x 6 @ 10

Single Cut

2 x 6

2-Step Lateral Shuffle

3 x 15

Hang high pull

5, 4, 3

Box Jump

3 x 3

Band Assisted Explosive Press Ups

3 x 5

Resistance Band Woodchop

3 x 6

Sprinter Calf Isometric

2 x 3 @ 3

Single Long lever hamstring isometric

2 x 20

Copenhagen

2 x 20