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5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
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back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees

Back squats
2x5 65lbs
3x5 85lbs

RDL
45lbw warm up
2x6 95lbs
2x6 105lbs

Leg cur and Leg extension
4x12 60lbs

20 minutes treadmill

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

finisher -

8 sets
20 sec exercise, 10 sec rest
box jumps
KB sled, 35lb kb
rope pull
skier's swing, 10lbs db

Bent over rows
4x8 60lbs

Wide grip lat pull down
4x10 60lbs

Low row
4x10 60lbs

Straight arm pull down
4x12 20lbs

Face pulls
4x12 15lbs

Bicep curls
4x8 30lbs

DB hammer curls
4x12 10lbs

4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb wsings

2 minutes sprint, 9kph

Bent over rows
4x8 60lbs

Wide grip lat pull down
4x10 60lbs

Low row
4x10 60lbs

Straight arm pull down
4x12 20lbs

Face pulls
4x12 15lbs

Bicep curls
4x8 30lbs

DB hammer curls
4x12 10lbs

Finisher

8 rounds
20:10
Rainbow slams
Squat jacks
Rope slams
Lateral hop + burpees

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

Deadlifts
5x5 135lbs, increased my working to about 60%

Front squats
4x6 65lbs

Leg press
4x12 150lbs

Lying leg curl
4x12 50lbs

Leg extensions
4x12 60lbs


Presses:
Overhead press
5x5 45lbs

Chest press
4x12 60lbs

Flyes
4x12 20lbs

shoulder raise machine
4x12 20lbs

lateral shoulder raise
4x12 10lbs

Triceps pushdown
4x12 20lbs

Activation warm up
IYTs
face pulls

Overhead press
warm up
5 20lbs
5 30lbs

working
5 45lbs
5 50lbs
5 60lbs

power cleans
3x8 50lbs