Close stance box squat

Trap bar deadlift

Bulgarian split squats

Rope pull through

Decline dragon flag

Push press

Close grip bench press

Incline neutral grip bench press

Landmine rows

Wide pronated grip lat pulldown

Rope face pull

DB Cobra

Tire flip

Rack deadlift

BB overhead walking lunge

One arm farmers walk

Zercher squat

GHR

DB lateral raise

V-ups

Elbow on knee DB external rotations

DB hammer curl

Overhead rope triceps extension

Lying hamstring curl

Walking DB lunges

Diagonal skater bound single leg response

Single leg broad jump

Crunches

Reverse crunches

Toe touches

Eccentric load jump: Hold a DB in each hand, lower your body for 3-4 secs before letting the DB’s go and jumping as high in the air (straight up) as you can

3-Point stance sprint

Bulgarian split squat isometric holds

RKC plank

Lateral hop into sprint

Push up with explosive medicine ball throw from chest into sprint: Perform a push up with both hands on the medicine ball and as you push yourself back up I want you to explosively bring yourself to your feet where you will perform an explosive medicine ball chest throw right into a sprint.

Lateral single leg hurdle hops

Rotational medicine ball scoop toss from waist