Speed Ladders

3 x 4

Side to Side Med Ball Slam

3 x 12

TRX Knee Tuck

3 x 10

Zercher Squat

3 x 8

Box Jump

3 x 5

One Arm DB Bench Press

3 x 8

Single Leg Slider Leg Curl

3 x 6

TRX Single Arm Row

3 x 8

-Shuttles -Battling Rope Jumping Jacks -Tall Plank In/Out Fast Hands -Bike (if necessary) 15 seconds of max effort work

Speed Skater Jump

3 x 0:15

Long Lever Plank

3 x 0:15

Reactive Med Ball Chest Pass

3 x 0:15

Staggered Stance KB Front Squat

3 x 8

Split Stance Cable Row w/opposite arm reach

3 x 10

Half Kneeling Hip Flexor Stretch w/ankle mobility

3 x 6

Single Leg Deadlift

3 x 8

Slider Push Up w/reach

3 x 12

-Rower -Heavy Farmer Carries -Lateral Bear Crawls (5 yards back and forth) -Bike (if necessary) 45 seconds each station

Linear Bounds

3 x 30

Bear Crawl Fire Hydrant

3 x 10

Cable Core Rotation

3 x 8

Hex Bar Deadlift

3 x 8

Broad Jump w/stick

3 x 5

Tall Kneeling Alternating Shoulder Press

3 x 8

Single Leg Squat

3 x 6

Half Kneeling Cable Pulldown

3 x 10

-Goblet alternating lateral lunges -TRX Bicep Curls -T-Push Ups 25 seconds each station

3 Cone Drill

3 x 0:15

Tall Plank w/downward dog toe touch

3 x 0:15

Jumping Lunges

3 x 0:15

Bulgarian Split Squat

3 x 8

Band Resisted Push-Up

3 x 12

Open Book Thoracic Rotation

3 x 6

Slider Single Leg Deadlift

3 x 8

Chest Supported DB Row

3 x 10

-Banded Backward Sled Push w/sprint -Assault Bike -Forward/Backward Bear Crawls (if necessary) timer is sled up and down the turf x2

One Arm Kettlebell Swing

3 x 12

Side Plank w/knee and hip lift

3 x 8

Lateral Hurdle High Knees into Linear Sprint

3 x 2 @ 15

Chin-Ups

3 x MAX

Med Ball Slam

3 x 8

1.5 Goblet Squat

3 x 8

Slider lateral lunge

3 x 8

Z Overhead Press

3 x 8

Sled Rope Pull w/sled push