A1
Single Leg Hinge to Elevated Hip Flow
2 x 6
A2
Banded Pull Aparts
2 x 10
A3
Prone Shoulder Angels
2 x 8
B
Single Arm DB Snatch
2 x 8
C1
Barbell RDL
3 x 6
C2
Pull-Up
3 x MAX
D
Chest Supported Row
3 x 8
E1
DB Tripod Row
3 x 8
E2
Single Arm Kettlebell Clean
3 x 6
E3
Suitcase Carry
3 x 20
F
Incline Walk/StairMaster
1 x 20:00
A1
Y to W Press
2 x 8
A2
Half Kneeling Banded Overhead Press
2 x 8
A3
Half Kneeling Banded Thoracic Rotation
2 x 6
B
Single Arm DB Push Press
2 x 8
C
Strict Press
3 x 6
D
DB Z Press
3 x 8
E1
Dip
3 x 8
E2
KB Windmill
3 x 6
E3
V-Ups
3 x 10
F
Glycolytic Repeats
6 x 0:30 @ 1:00
A1
Lunge with T-Spine
2 x 8
A2
Pike Push + Reach
2 x 6
B1
90/90 Rotating Row
2 x 8
B2
Half Kneeling Cable Row
2 x 12
C1
Split Stance Rainbow Slams
2 x 6
C2
Vertical Slam
2 x 6
D1
Sled Push
4 x 20
D2
Farmers carry
4 x 20
D3
Table Top Pull Through
4 x 10
E
Incline Walk/StairMaster
1 x 20:00
A1
90/90 Rotations
2 x 8
A2
Figure 4 Hip Flow
2 x 8
A3
Glute Mobilisation
2 x 8
B1
Forward Pogos - Double leg
2 x 20
B2
Lateral Pogos - Double Leg
2 x 0:20
C
Back Squat
3 x 6
D1
DB Reverse Lunge
3 x 8
D2
Copenhagen ISO Hold
3 x 0:15
E1
Leg Extension Machine
2 x MAX
E2
Goblet Squat
2 x 10
F
Alactic Repeats
6 x 0:10 @ 0:50
A1
Push Up Toe Tap
2 x 8
A2
Reverse Nordic
2 x 8
B1
DB Bench Press
3 x 8
B2
Band Pull-Apart
3 x 20
C1
Chin-Up
3 x 6
C2
Close Grip Push Up
3 x 10
D1
Alternating DB Hammer Curl
3 x 10
D2
DB Lateral Raise
3 x 10
D3
Tricep Pushdown
3 x 10
E
Incline Walk/StairMaster
1 x 20:00 @ 0:50
A
Zone 2 Conditioning
1 x 30:00
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