General Warm Up

1 x 1

Low Leaps

2 x 10

Low Alternating Split Leaps

2 x 8

Multidirectional RFESS Hops

1 x 5

Low Slalom Leaps

2 x 10

Back Squat

3 x 6

Barbell Bench Press

2 x 8

T-Bar Row

2 x 10

Nordic Hamstring Curl

2 x 3

DB Side Bend

2 x 10

Copenhagen Adductor Isometric 90 Degree

2 x 30

General Warm Up

1 x 1

Low Hops

2 x 10

Low Lateral Bound Stationary

2 x 6

Deep Knee Bend Extensive Jumps

2 x 8

Reverse Lunge Barbell

3 x 6

Overhead Press

2 x 6

Pull-Up

2 x MAX

Landmine Romanian Deadlift

2 x 8

Landmine Bar Twist

2 x 16

Standing Calf Raise

3 x 8

Trap Bar Deadlift

3 x 5

Incline DB Bench Press

2 x 8

Seated Cable Row Trap

2 x 10

Bulgarian Split Squat Smith Machine

3 x 8

Landmine Press

2 x 8

Meadows Rows

2 x 10

Iso Lunge Hold w/ Iso Calf Raise

1 x 30

Jog

1 x 30:00