Egg Roll

1 x 10

Floor Slides

1 x 10

Mini-Band Wall Walk

1 x 5

1/2 Kneeling Facepull to External Rotation to Press

3 x 10

Explosive Smith Machine Bench Press

3 x 5

Bench Press

3 x 6

Barbell Row

3 x 10

Feet Elevated Single Arm Dumbbell Bench Press

3 x 10

Neutral grip seated cable row

2 x 20

DB Bicep Curls

2 x 20

Egg Roll

1 x 10

90/90 Hip Rotations

1 x 5

Bird Dog

1 x 5

Hang Power Clean

4 x 3

Hang Clean High Pull

4 x 3

Barbell Reverse Lunge

3 x 6

Reverse Plank

3 x 15 @ 25

Double KB Front Squat

3 x 8

2Db Sl Deadlift with Band RNT

3 x 8

Wide 1/2 Kneeling Cable Band Rotations

3 x 8

Egg Roll

1 x 10

Floor Slides

1 x 10

Mini-Band Wall Walk

1 x 5

Split Jerk

6 x 3

Double KB Split Jerk

6 x 5

Pull-Up

4 x 6

KB Windmill

4 x 6

1/2 Kneel 1-Arm Cable Pulldown

2 x 20

Cable Single Arm Tricep Pushdown

2 x 20

Egg Roll

1 x 10

90/90 Hip Rotations

1 x 5

Bird Dog

1 x 5

Depth Jump to Vertical Jump

4 x 3

A-Skips

4 x 25

Anderson Front Squat

4 x 6

Hollow Hold with DB Pullover

4 x 6

10 KB Swings 10 Front Rack Walking Lunges (5 Each Leg) - 1 side only per round 30 second 1 Arm Front Rack Carry - 1 side only per round Do not put the kettlebell down between exercises; only when done the circuit. Do 10 swings immediately into 10 front rack lunges immediately into 30 second front rack carry. On the next round, do the opposite side IE if you racked on the left side in round 1, rack on the right side in round 2 and so on. Rest as needed between rounds

KB swings

4 x 10

KB Single Arm Front Rack Walking Lunge

4 x 10

1-Arm KB Front Rack Carry

4 x 30