90/90 Flow

2 x 15

Dead Bug

2 x 5

T Spine Extension on Bench

2 x 30

Half Frog Stretch

2 x 10

Front Squat

4 x 5

45degree Skaters

4 x 5

Lateral Lunge Barbell

3 x 6

Barbell Hip Thrust Floor

3 x 10

Hamstring Curl

3 x 8

Low to High Cable Chop Long Lever

3 x 12

Back Extension

3 x 10

Iso Rotation

3 x 5 @ 5

Frog Stretch Trunk Twist

2 x 10

Half Frog Trunk Twist

2 x 10

Pigeon Stretch

2 x 30

Light Jog

1 x 5:00

Warm Up

1 x 20

Build Up Sprint

6 x 30 @ 70, 70, 80, 80, 90, 100 %

Rest

1 x 2:00

Sprint

10 x 10 @ 90 %

Rest

9 x 50

Couch Stretch (Hip Flexors)

2 x 60

Calf Stretch

2 x 60

Pigeon Stretch

2 x 60

Band Hamstring Stretch

2 x 60

T Spine Extension on Bench

2 x 30

Prone Snow Angels

2 x 15

Cable External Rotation with arm at side

2 x 15

Overhead Press-Barbell

5 x 5

Chin-Up

5 x 5

Incline Trap 3 Raise 2 arm

5 x 6

DB Bench Press Fat Grip

3 x 8

Inverted Row

Fat Grip Reverse Curl DB

3 x 8

DB Skull Crusher Fat Grip

3 x 10

Hammer Ulnar Deviation

3 x 12

Foam Roll (Full Body)

1 x 30

Hex Bar Deadlift

6 x 6

Rest

1 x 1:00

Walking Lunges

6 x 6

Rest

1 x 1:00

Push-Up

3 x MAX

Pull-Up

3 x MAX

Standing Landmine Press

3 x 5

Landmine Row

3 x 5

Stretch

2 x 1:00

Light Jog

1 x 5:00

Warm Up

1 x 15

Sprint

10 x 10

Rest

1 x 2:00

Sprint

10 x 10

Rest

1 x 2:00

Sprint

10 x 10

Kneeling Hip Flexor Stretch

2 x 45

90/90 Flow

2 x 45

Calf Stretch

2 x 45

90/90 Flow

2 x 15

Half Frog Stretch

2 x 15

Pigeon Stretch

2 x 15

Lumbar Locked Rotation

2 x 8

Broad Jump

3 x 3

Lateral Broad Jump to Stick in Athletic Position

3 x 4

Box Jump

3 x 5

Forward Lunge Matrix

3 x 5

Med Ball Scoop Toss

3 x 4

Med Ball Shot Put

3 x 4

Med Ball Reverse Throw

3 x 5

Med Ball Slam

3 x 5

Hang Power Clean

4 x 3

Plyo Push-Up

4 x 5

Landmine Push Press

4 x 5

Cable Rotational Press

4 x 8

T Spine Open Books

2 x 10

Hip Airplane

2 x 8

Prone 90/90 ER

2 x 15

REST DAY

1 x 1