Sled Marches

3 x 15

Resisted Sprints

4 x 15

Altitude Drop

4 x 3

Seated Broad Jump

4 x 3

Block Power Clean

3, 3, 2, 2, 2 @ 60, 70, 77, 80, 82 %

Pause Back Squat

4 x 5 @ 60, 70, 73, 73 %

Stagger Stance DB RDL

3 x 6

Seated Calf Raise

3 x 10

Paused Bench Press

5 x 5 @ 65, 75, 75, 75, 75 %

Pendlay Row

5 x 5

Incline DB Press - Neutral Grip

4 x 8

Narrow Grip Lat Pulldown

4 x 8

Seated Incline DB Curls

2 x MAX

French Press

2 x MAX

Seated Lateral Raise

2 x MAX

Cardio Choice

1 x 25:00

Isometric Lunge Hold

2 x 0:45

Pogo Jump

2 x 0:30

Low To High Box Jump

4 x 3

Hurdle Hops

4 x 5

Triple Response Broad Jump

4 x 2

Hang Power Snatch

4 x 3 @ 50, 65, 70, 75 %

Hex Bar Deadlift

4 x 5 @ 70 %

Tantrums (Supine)

4 x 0:05

Seated Calf Overcoming ISO

4 x 0:03

Stationary Bike

1 x 5:00

Isometric Lunge Hold

2 x 0:45

Dead Hang

2 x 0:45

Lateral Scorpion Crawl

2 x 10

Lateral Ape Crawl

2 x 10

Spiderman Crawl

2 x 10

Heel Walks

2 x 20

Toe Walks

2 x 20

Strides

1 x 8 @ 80

Contrast Sprints

3 x 20

Broad Jump To Hurdle Hop

4 x 3

Max Effort Vertical Jump

Clean Pull + Power Clean

4 x 2 @ 80 %

Paused Front Squat

4 x 5 @ 65, 70, 75, 75 %

Nordic Curl

3 x 5

SL Calf Raise

3 x 6

Push Press

5 x 3

Weighted Strict Pullup

5, 5, 5, 5, MAX

DB Bench Press

4 x 8

Seated Cable Row

4 x 8

Tricep Pushdown

2 x MAX

Cable Curls

2 x MAX

Banded Upright Row

2 x MAX

Cardio Choice

1 x 15:00