Side lying knee scissors

3 x 10

90-90 Hip Lift

3 x 10

KB/DB wall supported breathing RDL

3 x 10

GSRM Warmup

Cat/cow x10 Back rolls x 10 Back rolls with reach x 10 Knee circles x 10 Lunge with a reach x 10 EACH SIDE Band pull aparts x 10 Dead hang x30s Pogo jump circuit x 10 EACH (on spot, left and right, back and forward) Lateral hops x 10

Lower body bilateral - Front Squat

1 x 1

Lower body bilateral - Front Squat

3 x 1

Bar assisted jump (simple)

3 x 5

UB push - bench press

1 x 1

UB push - bench press

3 x 1

Chin up

4 x 5

DB Romanian Deadlift (RDL)

3 x 10

Off-feet conditioning (free choice)

1 x 20:00 @ 4

GSRM Warmup

Cat/cow x10 Back rolls x 10 Back rolls with reach x 10 Knee circles x 10 Lunge with a reach x 10 EACH SIDE Band pull aparts x 10 Dead hang x30s Pogo jump circuit x 10 EACH (on spot, left and right, back and forward) Lateral hops x 10

TBDL

1 x 1

TBDL

3 x 1

Single arm KB/DB Z-press

3 x 10

Ring/TRX row

4 x 12

Romanian Deadlift (RDL)

3 x 8

Plate lateral raise

3 x 12

Plate rear delt fly

3 x 12

KB/DB pullover

3 x 12

Hanging Knee Raises

3 x 10