Lunge Variable Pulse

3 x 0:30

2 Fwd 1 Back Lateral Hops

3 x 10

Full Kneeling Sprints

4 x 15 @ 2

Barbell Split Squat

3 x 6

Jefferson Curl

3 x 8

Variable Acceleration Pops

2 x 0:20

Heel Elevated SL Hip Thrust

2 x 10

Straight Leg Hip Circles

2 x 20

Scorpion Flow

3 x 10

Rotational Pivot Lunges

3 x 8

Barbell Incline Bench Press

4 x 8

Kneeling Rotational Medball Throw

4 x 2

PBD Row

3 x 8

Overhead Side Bend

3 x 7

3 Way Wrist Moves

1 x 60

Alternating DB Hammer Curl

2 x 10

Lateral Hip Mobility Flow

2 x 15

SL Leg Extension ISO Hold

2 x 1:00

Skater Bounds to SL Tuck Jumps

4 x 5

Over Under Slant Board Twitches

3 x 0:10

Romanian Deadlift

4 x 8

Reverse Nordic

3 x 8

Weighted Hip Airplane

3 x 10

SL Ball of Foot Stand

3 x 70

Crawl TB Rolls

1 x 10

Spine Circles

2 x 8

Dead Hang

2 x 0:40

Barbell Push Press

3 x 5

Chin Up with Band

3 x 8

Tick Tocks

2 x 10

DB Crush Grip Press

2 x 10

Reverse Sit-up

2 x 8

Isometric Lunge Hold

3 x 40

Rotational SL Pogo

3 x 10

Skips for Distance

2 x 20

Skips for Height

2 x 20

30 Yard Sprint

1 x 5

1 1/4 Front Squat

3 x 6

Single Leg Knee Drive RDL

3 x 8

Copenhagen Plank

3 x 1 @ 0:30