Shin Box Rotations

1 x 50

Side Plank

3 x 0:20

Half Kneeling T-Spine Windmill (Open)

3 x 3

Half Kneeling T-Spine Windmill (Closed)

3 x 3

NCM Hops

3 x 5

Glute-Ham Raise

4 x 10

Hanging Knee Raise

4 x 25

Deep Squat Rotations

3 x 5

Deep Squat Shoulder Dislocates

3 x 15

Back Squat

10, 6, 6, 3, 3, 2, 2, 1, 1 @ 40, 55, 65, 70, 75, 80, 85, 90, 95 %

Band TKEs

8 x 15

KB SL RDL

4 x 10

Bird Dog Row

3 x 10

Supine Shoulder IR/ER

3 x 15

Cable Chest Fly

3 x 2

Straight Arm Pulldown

3 x 20

Tricep Pushdown

3 x 20

Med Ball Slam

3 x 10

Downward Dog to Groiner

3 x 5

Barbell Bench Press

10, 5, 5, 3, 3, 3, 1, 1, 1 @ 45, 62, 62, 76, 78, 80, 84, 89, 93 %

Single Leg Hip Thrust

8 x 10

Suitcase Situps

4 x 20

Lat Pulldown

4 x 10

Table Top Bridge

4 x 5

Dead Bug

3 x 15

TRX Row

3 x 15

Reverse Hyperextension

3 x 20

Cardio

1 x 60:00

Worlds Greatest Stretch

3 x 10

Bretzel

3 x 5

GHD Hip Extension

3 x 10

Lying Leg Curl

3 x 15

DB Reverse Fly

3 x 20

ATG Split Squat

3 x 10

Paloff Press

Med Ball Slam

3 x 10

Groiner

3 x 5

Front Squat

4 x 5 @ 50 %

Double Deadbug

4 x 15

Barbell Deadlift

5 x 5 @ 75, 75, 80, 80, 80 %

Continuous Vertical Jumps

5 x 3

Slider Lateral Lunge

4 x 5

Slider Reverse Lunge

4 x 5

Kettlebell Armbar

3 x 5

Kneeling Groin Rotations

3 x 5

Seated External Rotation

3 x 15

Lateral Band Walks

3 x 20

Standing Cable Wood Choppers

3 x 10

Bear Crawl

3 x 20

GHD Sit-Up

3 x 20

DB Shoulder Press

5 x 10

Bent Over Row

5 x 5

Band Face Pull

20, 20, MAX

DB Bicep Curls

20, 20, MAX

Cable Overhead Tricep Extension

20, 20, MAX

Dead Bug

3 x 15

TRX Row

3 x 15

Reverse Hyperextension

3 x 20

Cardio

1 x 60:00

Worlds Greatest Stretch

3 x 10