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Warm-up
1x
QUADRUPED
HIP-CIRCLES (REVERSE)
1
10/e
...
...
QUADRUPED
BIRD DOG
2
8/e
...
...
FLOOR
GLUTE BRIDGE
3
20
...
...
QUADRUPED
T-SPINE ROTATION
4
8/e
...
...
FLOOR
PUSHUP
5
15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
6
10/e
...
...
BOXING W.U.
BODY-WEIGHT SQUATS
7
8
...
...
STANDING
VERTICAL JUMP (STICK LANDING)
8
5
Group 1
4x
BARBELL
HANG CLEAN
1
3
...
...
DUMBBELL
SEATED OVERHEAD PRESS
2
8-12
...
...
SUPINE
ALT. V-UP
3
15/e
Group 2
3x
BAND-RESISTED
N-GRIP BICEP CURL
1
15-20
...
...
BOX
STANDING JUMP
2
5
...
...
PARTNER-RESISTED
NORDIC HAM CURL (5-CT. ECC.)
3
8
Overtime
1x
N-GRIP
PULL UP (HOLD)
1
AMRP
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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