Hamstring Scoops x10ea 1/2 Kneeling Windmills x5ea (light weight or bodyweight) Side Plank Leg Raises x10ea Eccentric Push-ups x5 X1-2 Rounds

Sumo Deadlift.

4 x 3

Bench Press.

3 x 5

KB Windmill

3 x 12

Single Leg Hip Thrusts

3 x 20

Ab Circuit Sit-up x1 min Bicycles x1 min Leg Lowers x1 min Mountain Climbers x1 min Rest and aim for 1-2 rounds

1/2 Kneeling Psoas Stretch x10/side Banded Open Books x10/side Shoulder CARs x5/side Box Jump x5 X1-2 Rounds

Barbell Split Squat

3 x 12

Eccentric Pull-Ups

3 x 5

Weighted Hollow Body Hold

3 x 0:30

Heel Elevated Squats

3 x 12

Push Up

3 x 8

AMRAP Set a timer for 5+ minutes and complete as many rounds as possible! Rest as needed. Wall Balls x15 Wall Plank x:30

90/90 Dynamic Stretch x5ea Adductor Stretch w/ T-spine Rotation x10ea Single Leg Hip Thrusts x10ea Band Pull Aparts x10 X1-2 Rounds

Broad Jumps.

3 x 5

Cheat Clean

3 x 10

Barbell Hip Thrusts

12, 10, 8

DB Walking Lunges

3 x 16

Incline DB Bicep Curls

3 x 12

Sprints Warmup x2-5 mins Sprint x200m (roughly .15-2 miles) Rest 1-2 mins and repeat X4-6 Can be done on any cardio equipment if you want to opt out of running.