WARM UP; 1. Bike OR Rower x 4 mins - min 1 @70% - min 2 @80% - min 3 @80%. - min 4 @60% x 1 set. MOBILITY; 2. Band ER distraction + roll x 30 seconds per side. 3. Hip flexor to Hamstring stretch x 30 seconds per side. 4. Adductor Openers (TRX or Rack assisted). x 30 seconds. x1 set PREP; PICK THE MOST ACCURATE OPTION FOR YOU. 5. Floating heel split squat x 20 seconds per side (weighted or unweighted) BEGINNER TO MODERATE. OR Bulgarian Split Squat + Floating Heel x 20 seconds per side (weighted or unweighted) MODERATE TO ADVANCED. 6. Sled run 3 x 5m (HEAVY) 7. Sled Run 3 x 5m (LIGHT/UNWEIGHTED) x 1 set.

Switch Step MB Woodchop

2 x 12 @ 11.02 kg

Single Leg Hop to Lateral Bound

2 x 10

Band Resisted Box Squat

4 x 5 @ 65 %

I-BOX JUMP

3 x 4

Lateral Bosch Switch Step Up

3 x 16

SIDE PLANK + MINI BAND RESISTED HIP FLEXION

3 x 20

Heel Tap Step Down

2 x 20

MOBILITY; 1. Shoulder rotations x 10 reps. 2. Half kneeling thoracic rotation + band pull x 10 reps per side. 3. Lat stretch x 60 seconds per side moving into and out of position every 5-10 seconds. just lean back into the hips you do not have to sit down like this video. x 1 set. WARM UP; 1. Ski-Erg (or cardio of choice) x 20 seconds @90% intensity :20 seconds off x 3 rounds. 2. Band face pull to overhead press x 10 reps x 2

CROSS-STEP TO LATERAL THROW

3 x 10

Banded Power Barbell Bench Press

3 x 6 @ 65 %

30 Degree Incline DB Bench Press

3 x 10

Bottom Up KB Press

3 x 12

Chest Supported Barbell Row

3 x 10 @ 70, 72.5, 75 %

Battle Rope Alternating Waves

3 x 20

I - HOLLOW HOLD BAND PULL OVER

3 x 15

1. worlds greatest stretch x 5 per side 2. adductor rock backs x 5 per side 3. lunge with rotation x 10 per side 4. hammy sweeps x 10 per side 5. Open and close gates x 20 metres (10metres close + 10 metres open) 6. Leg Whip glute stretch x 5-10 reps per side. x 2 sets

1. Wall Load & lift + switch x 10 reps per side. 2. Dribbles x 20 metres 3. Linear Pogos x 20 reps 4. A Skip x 20 metres 5. Rhythm skips x 20 metres (under skip variations) "BOOM BOOMS" 6. Lateral shuffle x 20 metres up and Cross step back x 20 metres 7. Zig Zag shuffles x 2 reps forwards x 2 reps backwards. x 2 sets

1. Band resisted accelerations 10m efforts x 3 reps - walk return. 2. Straight into 10m accelerations x 3 reps - walk return - 1 min rest 2. Curved 1/4 circle x 3 each side - 15- seconds rest between each effort. - 1 min rest. 3. 10m Acceleration to 45 degree cut for 15m x 3 from each side. *if with someone make this reactive* - 2 min rest. 5. Mirror drill x 3 rounds each (10 seconds reactive work into sprint)

1. 70-90M repeats x 8 reps on the 30 seconds. (4 min total). x 2 sets. 3-4 min break. 2. 4 x 200m repeats 20 seconds rest

MOBILITY; 1. Hip distraction + hip rotation x 30-60 seconds per side. 2. Couch stretch x 30 seconds per side. 3. Adductor rockback x 30 seconds per side. (TRX OR RACK ASSISTED). 4. Reverse nordics x 5 reps. WARM UP; 1. Bike / Assault / Ski / Skipping x 30 seconds 2. Side plank hip abductions with mini band x 15 reps per side - top leg straight. 3. Bent knee Copenhagen hip touches x 10 reps per side. 4. Band resisted pogos x 30 seconds x 2-3 sets

Acceleration Position Band Hip Extension

2 x 16

Razor Curl (modified)

2 x 5

Band Resisted Trap Bar Deadlift

3 x 5 @ 55, 60, 65 %

Broad Jump

3 x 4

Single Leg Landmine RDL

3 x 16

Half Kneeling Lateral Flexion OH Grip

3 x 16

Single Leg Slider Hamstring Curl (ECCENTRIC)

2 x 16

MOBILITY; 1. Deadhang x 15 seconds 2. Half kneeling thoracic rotation + band pull x 10 reps per side. 3. Leg whip glute stretch x 10 reps per side. 4. couch stretch x 30 seconds per side. x 1 set. WARM UP; 1. Wall Hip flexor march x 8 reps per side 2 second hold at top position 2. Wall lean hip lock x 6 reps per side. 3. Half kneeling hip openers x 5 reps per side. x 2-3 sets

Aqua Bag Step down into step up complex

2 x 10

Lunge Iso Hold with Band Rotation

2 x 10

Band Assisted Single Leg Jumps

2 x 16

Hang Clean

4 x 5 @ 60 %

I-PULL UP

3 x 8

Banded Lateral Push Step w Dowel OH

3 x 16

Incline Bench Pigeon Stretch

2 x 0:45