Week Day

Order Warm-up Sets Reps Work Rest Notes:

Repeat 2 Toe Touch to OH Squat 10
Inchworm with Pushup 10
Iron Cross 10
V-Sit Rollover 3e
Gate Swing 10

Movement Exercise Sets Reps Work Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
Power Dev Broad jump 3 5 Bicep Tricep is Finisher: Perform
Core KB Turkish Get Ups 3 2 as superset, 20 reps, 10 sec rest,
20 reps, 10 sec rest, Repeat until
you are finished
Single Leg DB/KB Step-ups 3 10e
Vertical Pull Cable Supermans 3 15

Unilateral Hip Bulgarian Spit Deadlifts (or BB SL RDL) 3 6e

Horizontal Press DB Floor Press 3 12

Bicep (opt.) DB Hammer curls 5 20 10

Tricep (opt.) OH Ext 5 20 10

Order Finisher Sets Reps Work Rest Notes: