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WARM-UP
1x
BAND-STRETCH
1/2-KNEELING DORSIFLEXION
1
12/e
...
...
BAND-RESISTED
ISO-SQUAT ROW
2
10
...
...
BALANCE-PAD
SL RDL
3
6-8/e
...
...
MED-BALL
SQUAT-REACH PROGRESSION
4
5/e
...
...
MINI-BAND
QDP HYDRANTS
5
12-15/e
...
...
BAND-STRETCH
PIGEON
6
(:30)/e
...
...
ARC/ELLIPTICAL
RUN (50% EFF.)
7
(3:00)
...
...
FOAM-ROLL
HIP-FLEXOR
8
(:30)/e
...
...
FOAM-ROLL
IT-BAND
9
(:30)/e
SQUAT W.U.
1x
BARBELL
BACK SQUAT
1
10-12
...
...
BARBELL
BACK SQUAT
2
5-6
...
...
BARBELL
BACK SQUAT
3
1-3
POWER-SETS
7x
BARBELL
BACK SQUAT
1
3,2,1..
...
...
REST
60 SECONDS
2
(:60)
ROUND 1
3x
DUMBBELL
DEADLIFT-TO-BOX-JUMP
1
5
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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