Upper Lift

Full dynamic warmup

A. Band Pushups - 27, 16, 10 @ Blue Band
B. Chinups - 3 @ BW, 3x3 @ BW+30
C1. 1-Arm DB Shoulder Press (FG) - 5/side @ 40, 45, 50, 55
C2. Cable Row - 5 @ 150, 165, 180
D. DB Curls (FG) - 5 @ 2x40, 2x45
E. DB Curls- 18 @ 2x35

Lower Lift

Full dynamic warmup

A. Front Squat - 5 @ 135, 165, 185, 8 @ 205
B. 1-Leg RDL - 5/side @ 2x60, 2x70, 2x80
C. Pullthrough - 10 @ 160, 180, 200
D. Band Shoulder Walks - 2x2 Circles @ Blue Band

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 165, 185, 6 @ 205
B. DB Bench Press (FG) - 10, 6 @ 2x70
C. Chest-Supported Row - 4 @ 70, 80, 90
D. Hammer Curls (FG) - 5 @ 2x40, 2x45

Lower Lift

Full dynamic warmup

A. Sprints - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 10x2 @ 205
D. 1-Leg RDL - 5/side @ 2x65, 2x75, 2x85
E1. Shoulder Band Walks - 2x2
E2. Band Squat-to-Stand - 2x10

Upper Lift

Full dynamic warmup

A. Band Pushups - 24, 16, 14 @ Blue Band
B. Chinups - 3 @ BW, 4x3 @ BW+25
C1. 1-Arm DB Push Press (FG) - 3/side @ 60, 65, 70, 75
C2. Inverted Row - 4x6 @ BW

Bike

Full dynamic warmup

25 min @ 120-130 BPM
253 Cal

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 1 @ 295, 345, 395, 445
B. SSB Split Squat - 5/side @ 65, 155, 175, 195
C. Glute Bridge - 5 @ 135, 185, 235, 285

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 5 @ 175, 3 @ 195, 215
B. DB Bench Press (FG) - 9, 7 @ 2x75
C1. Chest-Supported Row - 4 @ 70, 80, 90
C2. Incline Reverse DB Fly (FG) - 5 @ 2x10, 2x12.5, 2x15
D. EZ Bar Curls (FG) - 5 @ 70, 80, 90

Lower Lift

Full dynamic warmup

A. Sprints - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 3 @ 185 6x2 @ 225
D. 1-Leg RDL - 5/side @ 2x60, 2x70, 2x80

Upper Lift

Full dynamic warmup

A. Band Pushups - 12, 10, 9 @ Blue+Red Band
B. Chinups - 4x5 @ BW
C1. 1-Arm DB Push Press (FG) - 3/side @ 55, 60, 65, 70
C2. Inverted Row - 4x6 @ BW

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 285, 315, 355
B. SSB Split Squat - 5/side @ 65, 155, 175, 185
C. Glute Bridge - 5 @ 135, 205, 255
D1. Side Bridge - 2x3x30s
D2. Band Walks - 2x30m

Tempo

Full dynamic warmup

18x80m (rest until 120bpm)
19:09
(barefoot)

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 3 @ 165, 185, 205
B. DB Bench Press (FG) - 12, 8 @ 2x70
C1. Chest-Supported Row - 4 @ 65, 75, 85
C2. Incline Reverse DB Fly (FG) - 5 @ 2x10, 2x12.5, 2x15
D. EZ Bar Curls (FG) - 5 @ 70, 80, 90

Lower Lift

Full dynamic warmup

A. Sprints - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 10x2 @ 185
D. 1-Leg RDL - 5/side @ 2x40, 2x50, 2x65, 2x75
E1. Prone Bridge - 2x30s
E2. Band Walks - 2x30m

Tempo

Full dynamic warmup

16x80m (rest until 120bpm)
15:10
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 11, 9, 8 @ Blue+Red Band
B. Chinups - 4x4 @ BW
C1. 1-Arm DB Push Press (FG) - 3/side @ 50, 55, 60, 65
C2. Inverted Row - 4x5 @ BW

Tempo

Full dynamic warmup

14x80m (rest until 120bpm)
14:14
(barefoot)

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 265, 295, 335
B. SSB Split Squat - 5/side @ 65, 135, 155, 175
C. Glute Bridge - 5 @ 135, 185, 235

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 155, 175, 195
B. DB Bench Press (FG) - 14, 9 @ 2x65
C1. Chest-Supported Row - 4 @ 45, 70, 80
C2. Incline Reverse DB Fly (FG) - 5 @ 2x10, 2x12.5, 2x15
D. EZ Bar Curls (FG) - 5 @ 40, 60, 80, 90

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Ultimate

Full dynamic warmup

4x30m accelerations

1.5 hour game

Ultimate

Full dynamic warmup

4x30m accelerations

1 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 165, 3 @ 185, 4 @ 205
B. DB Bench Press (FG) - 15, 11 @ 2x60
C1. Chest-Supported Row - 4 @ 45, 70, 80
C2.1-Arm Face Pull - 5/side @ 50, 60, 70
D. Hammer Curl (FG) - 4 @ 2x40, 2x45, 2x50, 2x55

Lower Lift

Full dynamic warmup

A. Falling Starts - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 3 @ 185, 6x2 @ 205
C. 1-Leg RDL - 5/side @ 90, 100, 110, 120
D. Pallof Press - 5/side @ 80, 90, 100, 110

Tempo

Full dynamic warmup

24x60m (rest until 120bpm)
20:50
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 24, 16, 14 @ Blue Band
B1. Chinups - 3 @ BW, BW+25, BW+35
B2. Cuban Press (FG) - 5 @ 45, 55, 65
C. 1-Arm Shoulder Press (FG) - 4/side @ 45, 50, 55, 60
D1. DB Curls (FG) - 4 @ 2x45, 2x50
D2. Decline CG Bench Press (FG) - 5 @ 135, 155, 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 285, 3 @ 325, 4 @ 365
B. Split Squat - 4/side @ 45, 135, 185, 3/side @ 205
C. SSB Good Morning - 5 @ 155, 175, 195
D. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

26x60m (rest until 120bpm)
20:34
(barefoot)

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 3 @ 135, 155, 175, 6 @ 195
B. DB Bench Press (FG) - 10, 9 @ 2x70
C1. Chest-Supported Row - 4 @ 45, 55, 65, 75
C2.1-Arm Face Pull - 5/side @ 45, 55, 65
D. Hammer Curl (FG) - 2x4 @ 2x45, 2x4 @ 2x50

Lower Lift

Full dynamic warmup

A. Lateral Cone Jumps - 4x(6/side)
B. Front Squat- 5 @ 135, 8x2 @ 185
C. 1-Leg RDL - 5/side @ 80, 90, 100, 110
D. Pallof Press - 5/side @ 70, 80, 90, 100

Tempo

Full dynamic warmup

25x60m (rest until 120bpm)
20:36
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 21, 16, 13 @ Blue Band
B1. Chinups - 3 @ BW, BW+10, BW+25, 2 @ BW+35
B2. Cuban Press (FG) - 5 @ 45, 55, 65
C. 1-Arm Shoulder Press (FG) - 4/side @ 40, 45, 50, 55
D1. DB Reverse Curls (FG) - 5 @ 2x25, 2x30, 2x35
D2. Decline CG Bench Press (FG) - 5 @ 155, 165, 4 @ 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 275, 305, 5 @ 345
B. Split Squat - 4/side @ 45, 135, 175, 195
C. SSB Good Morning - 5 @ 155, 175, 195
D1. Blue Band Walk - 2x2x30m
D2. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

26x60m (rest until 120bpm)
20:14
(barefoot)

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 3 @ 135, 5 @ 145, 165, 6 @ 185
B. DB Bench Press (FG) - 10, 8 @ 2x70
C1. Chest-Supported Row - 4 @ 45, 55, 65
C2.1-Arm Face Pull - 5/side @ 40, 50, 60
D. Hammer Curl (FG) - 4 @ 2x40, 2x45, 2x50

Lower Lift

Full dynamic warmup

A. 1-Leg Box Jumps - 2x6x3 @ 24"
B. Front Squat- 5 @ 135, 10x2 @ 165
C. 1-Leg RDL - 5/side @ 70, 80, 90, 100
D. Pallof Press - 5/side @ 60, 70, 80, 90

Bike

Full dynamic warmup

20 min @ 130-140 BPM
239 Cal

Upper Lift

Full dynamic warmup

A. Band Pushups - 19, 14, 12 @ Blue Band
B1. Chinups - 3 @ BW, BW+10, BW+20, BW+25
B2. Cuban Press (FG) - 5 @ 45, 55, 60
C. 1-Arm Shoulder Press (FG) - 4/side @ 35, 40, 45, 50
D1. DB Reverse Curls (FG) - 5 @ 2x20, 2x25, 2x30
D2. Decline CG Bench Press (FG) - 5 @ 145, 155, 165, 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 255, 285, 6 @ 325
B. Split Squat - 4/side @ 45, 135, 185
C. SSB Good Morning - 5 @ 155, 175, 185
D1. Blue Band Walk - 2x1x30m
D2. Side Bridge - 2x2x30s

Bike

Full dynamic warmup

20 min @ 120-125 BPM
220 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 5 @ 135, 155, 3 @ 175, 5 @ 195
B. DB Bench Press - 9, 7 @ 2x70
C1. Cable Row - 4 @ 135, 150, 165, 180
C2. Face Pull - 5 @ 110, 120, 130
D. Hammer Curl - 5 @ 2x45, 2x50, 2x55

Full dynamic warmup

4x30m accelerations

1.5 hour game

Lower Lift

Full dynamic warmup

A. Rhythmic Jump Squat - 5x6
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3/side @ 115, 165, 185, 205
C. Pullthrough - 5 @ 160, 180, 200
D. Cable Woodchop (High-Low) - 5/side @ 100, 110, 120

Tempo

20x60m (rest until 120bpm)
16:10
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 26, 15, 11 @ Red Band
B1. Chinups - 4x3 @ BW
B2. Incline Reverse DB Fly - 5 @ 2x8, 2x10, 2x12, 2x15
C. 1-Arm Shoulder Press - 5/side @ 35, 40, 45, 50
D1. DB Curls - 5 @ 2x45, 2x50, 2x55
D2. Decline CG Bench Press - 5 @ 145, 155, 165

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 275, 3 @ 315, 4 @ 355
B. Split Squat - 5/side @ 2x70, 2x80, 2x90
C. nGHR - 2x6
D1. Blue Band Walk - 2x2x30m
D2. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

18x(60m + 5 pushups) (rest until 120bpm)
20:59
(barefoot)

Upper Lift

Full dynamic warmup

A. Bench Press - 3 @ 145, 165, 6 @ 185
B. DB Bench Press - 14, 8 @ 2x65
C1. Cable Row - 4 @ 105, 120, 135, 150, 165
C2. Face Pull - 5 @ 90, 100, 110, 120, 130
D. Hammer Curl - 5 @ 2x40, 2x45, 2x50

Lower Lift

Full dynamic warmup

A. 1-Leg Box Jumps - 2x6x3 @ 24"
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3/side @ 95, 145, 165, 185
C. Pullthrough - 5 @ 160, 180, 200
D. Cable Woodchop (High-Low) - 5/side @ 80, 90, 100, 110

Tempo

Full dynamic warmup

14x(60m + 5 pushups) (rest until 120bpm)
14:49
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 22, 14, 12 @ Red Band
B1. Chinups - 3x3 @ BW
B2. Incline Reverse DB Fly - 5 @ 2x8, 2x10, 2x12
C. 1-Arm Shoulder Press - 5/side @ 30, 35, 40, 45
D1. DB Curls - 5 @ 2x40, 2x45, 2x50
D2. Decline CG Bench Press - 5 @ 145, 155, 4 @ 165

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 265, 295, 4 @ 335
B. Split Squat - 5/side @ 2x60, 2x70, 2x80
C. nGHR - 1x6
D1. Blue Band Box Walk (7m box) - 2x(1 lap)
D2. Side Bridge - 2x2x30s

Warmup

Full dynamic warmup

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press - 5 @ 135, 155, 7 @ 175
B. DB Bench Press - 12, 8 @ 2x65
C1. Cable Row - 4 @ 90, 105, 120, 135
C2. Face Pull - 5 @ 80, 90, 100, 110
D. Hammer Curl - 5 @ 2x35, 2x40, 2x45

Lower Lift

Full dynamic warmup

A. Vertical Jumps - 8x2
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3/side @ 115, 135, 155, 175
C. Pullthrough - 5 @ 140, 160, 180, 200
D. Cable Woodchop (High-Low) - 5/side @ 60, 70, 80, 90, 100

Tempo

Full dynamic warmup

22x(60m + 5 pushups) (rest until 120bpm)
20:09
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 18, 15, 10 @ Red Band
B1. Chinups - 5. 5. 4 @ BW
B2. Incline Reverse DB Fly - 3x8 @ 2x8
C. 1-Arm Shoulder Press - 5/side @ 25, 30, 35, 40
D1. DB Curls - 5 @ 2x35, 2x40, 2x45
D2. Decline CG Bench Press - 5 @ 135, 145, 155

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 245, 275, 315
B. Split Squat - 5/side @ 2x50, 2x60, 2x70
C. nGHR - 3x6
D1. Blue Band Box Walk (7m box) - 4x(1 lap)
D2. Side Bridge - 2x3x30s

Warmup

2x(Full dynamic warmup)

Ultimate

Full dynamic warmup

4x30m accelerations

1.5 hour game

Warmup

Full dynamic warmup

Ultimate

Regionals - 4 games

Warmup

3x(Full dynamic warmup)
19:26

Track/Tempo

Full dynamic warmup

4x30m accelerations

2x40m (4 min RI)

10x60m (rest until 120bpm)
9:02

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
16:23
(barefoot)

Warmup

Full dynamic warmup

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Track

Full dynamic warmup

4x30m accelerations

4x10m (1 min RI)
4x20m (2 min RI)
2x30m (3 min RI)
2x40m (4 min RI)
2x50m (5 min RI)

Prone Bridge - 2x60s

Tempo

Full dynamic warmup

20x(80m + 5 pushups) (rest until 120bpm)
24:15
(barefoot)

Side Bridge - 2x3x30s

Track

Full dynamic warmup

4x30m accelerations

3x4x60m (1/8 min RI)

Tempo

Full dynamic warmup

20x(80m + 5 pushups) (rest until 120bpm)
23:12
(barefoot)

Side Bridge - 2x3x30s

Track

Full dynamic warmup

4x30m accelerations

8x10m (1 min RI)
6x20m (2 min RI)
4x30m (3 min RI)
2x40m (4 min RI)

Prone Bridge - 2x60s

Tempo

Full dynamic warmup

30x80m (rest until 120bpm)
33:28
(barefoot)

Side Bridge - 2x3x30s

Warmup

Full dynamic warmup

Ultimate

Sectionals - 3 games

Ultimate

Sectionals - 4 games

Warmup

3x(Full dynamic warmup)
20:14

Track/Tempo

Full dynamic warmup

4x30m accelerations

45° 1-2 Cut - 2x4 (2 min RI)

2x30m (3 min RI)

10x60m (rest until 120bpm)
8:45

Prone Bridge - 2x60s

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
17:21
(barefoot)

Side Bridge - 2x3x30s

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m (2 min RI)
H. Clap Pushups - 2x6 (2 min RI)

Warmup

4x(Full dynamic warmup)
28:50

Tempo

Full dynamic warmup

30x80m (rest until 120bpm)
33:17
(barefoot)

Pushups - 50, 25, 27 (1.5 min RI)

Ultimate

Full dynamic warmup

4x30m accelerations

30 min drills

1.5 hour game

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 4x4 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo

Full dynamic warmup

20x80m (rest until 120bpm)
23:11
(barefoot)

Prone Bridge - 3x60s (1 min RI)

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
38:03
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 11:44

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
35:54
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 11:59

Tempo/Ultimate

Full dynamic warmup

30x80m (rest until 120bpm)
36:26
(barefoot)

Full dynamic warmup

1 hour Ultimate practice

Plyos/Ultimate

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m

1.5 hours Ultimate practice

Tempo

Full dynamic warmup

20x80m (rest until 120bpm)
26:11
(barefoot)

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
40:17
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 12:46

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 2x5 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
37:21
(barefoot)

10x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 10:03

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
32:54
(barefoot)

10x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 10:52

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. 18" Depth Jumps - 2x5 (3 min RI)
E. Power Skipping - 2x40m (2 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
31:57
(barefoot)

8x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 8:21

Tempo/BW Circuit

Full dynamic warmup

20x80m (rest until 120bpm)
21:06
(barefoot)

8x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 8:51

Plyos/Tennis

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)

1.5 hours tennis

Tempo/BW Circuit

Full dynamic warmup

20x80m (rest until 120bpm)
24:43
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:06

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)

Tempo/BW Circuit

Full dynamic warmup

20x60m (rest until 120bpm)
19:27
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 9:02

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 10" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 5x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
28:30
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:03

Track/Tempo

Full dynamic warmup

4x30m accelerations

4x30m (2 min RI)

10x60m (rest until 120bpm)
(barefoot)

Lift

Full dynamic warmup

A. 45° 1-2 Cut - 6x3
B. Depth Jumps - 10x4 @ 18"
C1. Front Squat - 2x6 @ 205
C2. Pullups - 2x2 @ BW+45
D1. Stability Ball DB Press - 18,12 @ 2x70
D2. Chest-Supported Row - 2x12 @ 45

Track/Lift/Ultimate

Full dynamic warmup

4x30m Accelerations

8x10m (1 min RI)
4x20m (2 min RI)

A1. Front Squat - 5x2 @ 205
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 2 @ 235, 3x2 @ 185
B2. Face Pull - 3x10 @ 115

Full dynamic warmup

2 hours Ultimate practice

Lift

Full dynamic warmup

A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 2x5 @ 225
C2. Pullups -2x6 @ BW
D1. DB Bench - 2x10 @ 2x80
D2. Cable Row - 2x10 @ 150

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
30:27
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 7:52

Lift

Full dynamic warmup

A. 45° 1-2 Cut - 6x3
B. Depth Jumps - 4x5 @ 12"
C1. Front Squat - 5x1 @ 265
C2. Pullups - 4x2 @ BW+35
D1. Incline 1-Arm DB Press - 2x2x6 @ 75
D2. Chest-Supported Row - 2x8 @ 55

Tempo

Full dynamic warmup

20x100m (rest until 120bpm)
28:31
(barefoot)

Track/Lift/Ultimate

Full dynamic warmup

4x30m Accelerations

10x10m (1 min RI)
6x20m (2 min RI)

A1. Front Squat - 5x2 @ 225
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 4x2 @ 225
B2. Face Pull - 3x10 @ 110

Full dynamic warmup

2.5 hours Ultimate practices

10x(10 burpees + 70yd)

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
32:54
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:04

Lift

Full dynamic warmup

A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 3x3 @ 245
C2. Pullups -7,5,5 @ BW
D1. 1-Arm DB Bench - 2x2x5 @ 90
D2. Cable Row - 2x10 @ 150

Bike

Full dynamic warmup

15 min @ 120-130 BPM
165 Cal

Ultimate

Full dynamic warmup

30 min throwing

2 hours full-field Ultimate

Lift

Full dynamic warmup

A. Falling Starts - 6x10m
B. Rim Jumps - 4x6
C1. Front Squat - 5x1 @ 255
C2. Pullups - 4x2 @ BW+25
D1. Incline 1-Arm DB Press - 2x3x8 @ 70
D2. Chest-Supported Row - 3x8 @ 50

Lift

Full dynamic warmup

A. 1-2 Stick - 4x4
B. 1-Leg Box Jumps - 2x3x3 @ 24"
C1. Front Squat - 5x2 @ 215
C2. Pullups - 5x2 @ BW
D1. Decline Bench Press - 4x2 @ 215
D2. Face Pull - 3x10 @ 105
E. 1-Leg RDL - 2x2x10 @ 90

Lift

Full dynamic warmup

A. Falling Starts -6x10m
B. Vertical Jumps - 6x2
C1. Front Squat - 3x3 @ 235
C2. Pullups -3x6 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 85
D2. Cable Row - 3x10 @ 140

Ultimate

Full dynamic Warmup

30 min throwing

1.5 hours full-field Ultimate

Lift/Ultimate

Full dynamic warmup

A. Falling Starts - 6x10m
B1. Front Squat - 5x1 @ 245
B2. Pullups - 4x5 @ BW
C1. Incline 1-Arm DB Press - 2x3x8 @ 65
C2. Chest-Supported Row - 3x8 @ 45

2 hours full-field Ultimate

Lift

Full dynamic warmup

A. 1-2 Stick - 4x4
B. 1-Leg Box Jumps - 2x3x3 @ 24"
C1. Front Squat - 5x2 @ 205
C2. Pullups - 5x2 @ BW
D1. Decline Bench Press - 4x2 @ 205
D2. Face Pull - 3x10 @ 100
E. 1-Leg RDL - 2x2x10 @ 80

Tempo

Full dynamic warmup

20 min
17x60m (rest until 120bpm)
(barefoot)

Lift/Elliptical

Full dynamic warmup

A. Falling Starts -6x10m
B. Vertical Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135
F1. Band Walks - 2x30m
F2. Side Bridge - 2x2x30s

Elliptical
30 min @ 120-130 BPM
399 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
320 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
355 Cal

Lift/Bike

Full dynamic warmup

A. Falling Starts - 4x10m
B. Broad Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E1. Band Walks - 4x30m
E2. Side Bridge - 2x3x30s

Bike
30 min @ 110-120 BPM
324 Cal

Track/Bike

Full dynamic warmup

4x30m (3 min RI)

Medball Backwards Throws - 3x3

Bike
15 min @ 110-120 BPM
136 Cal

Tempo

Full dynamic warmup

15 min
16x60m (rest until 120bpm)
(barefoot)

Bike

Full dynamic warmup

30 min @ 120-130 BPM
328 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 12, 7, 6 @ 175
B1. Chinups - 2x8 @ BW
B2. Band Pull-Apart - 2x12
C. Standing DB Shoulder Press - 3x6 @ 2x40
D1. Barbell Shrugs - 2x10 @ 275
D2. Hammer Curls - 2x8 @ 2x45

Full dynamic warmup

30 min throwing

1.5 hours Goaltimate

Lower Lift/Bike

Full dynamic warmup

A. Running 2-Leg Jumps - 5x2
B. Running 1-Leg Jumps - 2x5x1
C. Safety Squat Bar Good Morning - 2x8 @ 205
D. Cable Woodchop (High-Low) - 2x4x8 @ 100

Bike
30 min @ 120-130 BPM
310 Cal

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, 2 @ BW+25, BW+50, BW+60
B. DB Bench Press - 14, 10 @ 2x70
C1. Inverted Row - 3x10 @ BW
C2. Cuban Press - 3x10 @ 45
D. Safety Squat Bar Shrugs - 3x10 @ 265
E. Zottman Curls - 3x6 @ 2x40

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x2x30s

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @185, 2 @ 225, 245, 265
B. Walking Lunge - 3x(6/side) @ 2x85
C. Pullthrough - 3x12 @ 202.5
D. Shoulder Band Walks - 2x1x(4 circles)

Bike
30 min @ 120-130 BPM
291 Cal

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 17, 10, 9 @ 155
B1. Chinups - 4x6 @ BW
B2. Band Pull-Apart - 4x12
C. Standing DB Shoulder Press - 4x8 @ 2x35
D1. Barbell Shrugs - 3x10 @ 275
D2. Hammer Curls - 3x10 @ 2x40
E. Wrist Roller - 2x3x4 @ 25

Full dynamic warmup

1.5 hours full-field Ultimate

Lower Lift/Bike

Full dynamic warmup

A. Vertical Jumps - 8x2
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x2x8 @ 165
C. Safety Squat Bar Good Morning - 3x8 @ 175
D. Bar Rollout - 2x10

Bike
30 min @ 120-130 BPM
297 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
287 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+45
B1. Inverted Row - 4x8 @ BW
B2. Cuban Press - 4x8 @ 45
C. Safety Squat Bar Shrugs - 3x10 @ 245
D. Zottman Curls - 4x8 @ 2x35

2 hours hotbox

Tempo

Full dynamic warmup

30 min
23x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Lower Lift

Full dynamic warmup

A. Safety Bar Squat - 3 @ 155, 205, 255, 275
B. Walking Lunge - 3x(6/side) @ 2x75
C. Pullthrough - 3x12 @ 200
D. Shoulder Band Walks - 2x2x(3 circles)

Bike

Full dynamic warmup

30 min @ 120-130 BPM
322 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 20, 13, 10 @ 135
B1. Chinups - 3x6 @ BW
B2. Band Pull-Apart - 3x12
C. Standing DB Shoulder Press - 4x8 @ 2x35
D1. DB Shrugs - 3x10 @ 2x100
D2. Hammer Curls - 3x8 @ 2x40
E. Wrist Roller - 2x2x4 @ 25

Full dynamic warmup

2 hours full-field Ultimate

Lower Lift

Full dynamic warmup

A. Box Jumps - 8x2 @ 40"
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x2x8 @ 155
C. Safety Squat Bar Good Morning - 3x8 @ 155
D. Bar Rollout - 4x10

Tempo

Full dynamic warmup

20 min
15x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift/Ultimate

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+35, BW+45
B. DB Bench Press - 18, 10 @ 2x65
C1. Inverted Row - 3x8 @ BW
C2. Cuban Press - 3x8 @ 45
D. Safety Squat Bar Shrugs - 3x10 @ 245
E. Zottman Curls - 3x8 @ 2x35

30 minutes throwing

1.5 hours mini

Tempo

Full dynamic warmup

20 min
15x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Lower Lift

Full dynamic warmup

A. Sumo Deadlift - 5 @ 135, 3 @ 205, 275, 325, 345, 365
B. Walking Lunge - 3x(6/side) @ 2x65
C. Pullthrough - 3x12 @ 190
D. Shoulder Band Walks - 2x2x(2 circles)

Ultimate/Bike

Full dynamic warmup

2 hour scrimmage

Bike
15 min @ 120-130 BPM
115 Cal

Lift/Bike

Full dynamic warmup

A1. Front Squat - 5x2 @ 235
A2. 38" Box Jump - 5x2
A3. Chinups - 5x2 @ BW+35
B1. DB Bench Press - 8,8,5 @ 2x80
B2. Cable Row - 3x8 @ 130
C. Pullthrough - 3x10 @ 200
D. Pallof Press - 2x3x12 @ 70

Bike
30 min @ 120-130 BPM
287 Cal

Tempo

Tempo
Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Track/Lift/Bike

Full dynamic warmup

3x4x30m (1 min cycle/4 min rest)
(On grass)

A1. Reverse Lunge + 18" Step-Up - 3x(15/side)
B1. Clap Pushups - 4x6
B2. Inverted Row - 10, 9, 7, 7 @ BW
C1. DB Front Raise - 2x3x10 @ 20
C2. Incline Reverse DB Fly - 3x10 @ 2x8
D. Band Walks - 2x2x30m

Bike
30 min @ 120-130 BPM
280 Cal

Tempo

Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Lift/Bike

Full dynamic warmup

A1. Deadlift - 5x2 @ 315
A2. 38" Box Jump - 5x2
B1. Neutral-Grip Pullups - 4x5 @ BW
B2. Alternating Incline DB Press - 3x8 @ 2x55
C. 1-Arm Standing Cable Row - 2x3x8 @ 90
D. Cable Woodchop (High-Low) - 2x4x8 @ 90

Bike
30 min @ 120-130 BPM
285 Cal

Tempo/Elliptical

Full dynamic warmup

20 min
17x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Elliptical
30 min @ 120-130 BPM
413 Cal

Tempo/Elliptical

Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Elliptical
30 min @ 120-130 BPM
417 Cal

Lift/Bike

Full dynamic warmup

A1. Front Squat - 5x2 @ 225
A2. 36" Box Jump - 5x2
A3. Chinups - 5x2 @ BW+25
B1. DB Bench Press - 3x8 @ 2x75
B2. Cable Row - 3x8 @ 120
C. Pullthrough - 3x10 @ 190
D. Pallof Press - 2x3x12 @ 60

Bike
30 min @ 120-130 BPM
298 Cal

Lower Lift

Full dynamic warmup

1-Leg Box Jumps - 2x5x2 @ 26"

High DB Step Up - 2x3x8 @ 2x45

Romanian Deadlift - 3x8 @ 275

Pallof Press - 2x4x10 @ 70

Upper Lift

Full dynamic warmup

Neutral-Grip Pullups- 3 @ BW, BW+25, BW+35

Stability Ball Pushups (Feet on Bench) - 25, 15

Chest-Supported Row - 4x8 @ 50
Face Pull - 4x10 @ 100

Barbell Shrugs - 3x10 @ 225

DB Curls - 3x6 @ 2x45

Lower Lift

Full dynamic warmup

Deadlift - 5 @ 135, 3 @ 205, 2 @ 275, 1 @ 325, 375, 425

DB Bulgarian Split Squat - 2x3x5 @ 2x90

Pullthrough - 3x10 @ 160

1-Leg Plate Switches - 2x2x30s @ 10

Upper Lift

Full dynamic warmup

Inverted Row - 12, 10, 8 @ BW

Straight Arm Pulldown - 4x8 @ 50
Band Pull Apart - 4x12

DB Lateral Raise - 4x8 @ 2x20

DB Shrugs - 3x8 @ 2x95
Hammer Curl - 3x6 @ 2x45

Lower Lift

Full dynamic warmup

1-Leg Box Jumps - 2x4x3 @ 24"

High DB Step Up - 2x3x8 @ 2x40

Romanian Deadlift - 3x8 @ 255

Pallof Press - 2x4x10 @ 60

Tempo

Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)

Lower Lift

Full dynamic warmup

Front Squat - 5 @ 135, 3 @ 185, 225, 245, 255

DB Reverse Lunge (Front Foot on 4" step) - 2x3x8 @ 2x80

Pullthrough - 3x10 @ 140

Plate Switches - 3x60s @ 10

Upper Lift/Indoor Soccer

Full dynamic warmup

Chinups - 11, 7, 6 @ BW

Straight Arm Pulldown - 4x10 @ 40
Band Pull Apart - 4x12

DB Lateral Raise - 4x8 @ 2x15

DB Shrugs - 3x8 @ 2x85
Barbell Curl - 3x4 @ 95

1.5 hours 6-on-6 soccer

Lower Lift

Full dynamic warmup

Box Jumps - 3 @ 24", 2 @ 28", 30", 32", 34", 36", 38", 40", 42"

High DB Step Up - 2x3x8 @ 2x40

Romanian Deadlift - 8 @ 205, 225, 245

Pallof Press - 2x4x10 @ 50

Tempo

Full dynamic warmup

20 min
16x(60m + 5 pushups) (rest until 120bpm)

Upper Lift/Ultimate

Full dynamic warmup

Chinups- 3 @ BW, BW+25, BW+35, BW+45

Stability Ball Pushups - 36, 24

Chest-Supported Row - 4x8 @ 45
Face Pull - 4x10 @ 90

Barbell Shrugs - 3x10 @ 205

DB Curls - 3x6 @ 2x45

2 hours full-field Ultimate

Tempo

Full dynamic warmup

20 min
16x(60m + 5 pushups) (rest until 120bpm)

Lower Lift

Full dynamic warmup

Front Squat - 5 @ 135, 3 @ 185,205,225,245, 2 @ 255

DB Reverse Lunge (Front Foot on 4" step) - 2x3x6 @ 2x80

Pullthrough - 3x10 @ 120

Plate Switches - 3x60s @ 5

Tempo

Full dynamic warmup

15 min
14x(60m + 5 pushups) (rest until 120bpm)

Lift

Full dynamic warmup

Front Squat - 4x6 @ 185
Chinups - 4x6 @ BW

Decline Bench Press - 2x8 @ 155
Chest-Supported Row - 2x8 @ 45

Track/Lift

Full dynamic warmup

4x30m Accelerations

10x10m (1 min RI)
5x20m (2 min RI)
5x30m (3 min RI)

Vertical Jumps - 5x2

Front Squat - 6x2 @ 205
Neutral Grip Chinups - 5x2

1-Arm Shoulder Press - 2x3x10 @ 45
Crossover Reverse Fly - 2x3x10 @ 30

Band Walks - 4x30m
Shoulder Band Walks - 4x2

Tempo/BW Circuit

Full dynamic warmup

35 min
25x100m (rest until 120bpm)

8x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 9:21

Lift

Full dynamic warmup

1-2 Cut - 6x3

Lateral Cone Jumps - 4x6

Snatch-Grip Deadlift - 3x3 @ 275
Chinups -3x3 @ BW+35

Decline 1-Arm DB Bench - 2x3x10 @ 70
Standing 1-Arm Cable Row - 2x3x10 @ 80

Overhead Pipe Box Walk - 4x2 laps

Physical Therapy/Indoor Soccer/Tempo

Shoulder rehab stuff

Full dynamic warmup

4x30m accelerations

1.5 hours 6-on-6 soccer

15 min
14x60m (rest until 120bpm)
(Barefoot)

Lift

Full dynamic warmup

45° 1-2 Cut - 6x3

Vertical Jumps - 5x2

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x4x5 @ 135
Chinups - 8,7,6 @ BW

Decline Bench Press - 3x8 @ 135
1-Arm Face Pull - 2x3x10 @ 40

Cable Wood Chop (Low-High) - 2x2x8 @ 60
Cable Wood Chop (High-Low) - 2x2x8 @ 80

Tempo/BW Circuit

Full dynamic warmup

30 min
23x80m (rest until 120bpm)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:57

Track/Lift

Full dynamic warmup

4x30m Accelerations

8x10m (1 min RI)
4x20m (2 min RI)
2x30m (3 min RI)

Running Jumps (2 Leg) - 8x1
Running Jumps (1 Leg) - 2x3x2

Front Squat - 5x2 @ 205
Towel Chinups - 3x2

1-Arm Shoulder Press - 2x3x10 @ 40
Crossover Reverse Fly - 2x3x10 @ 25

Band Walks - 4x30m
Shoulder Band Walks - 4x1

Tempo/BW Circuit

Full dynamic warmup

30 min
16x100m (rest until 120bpm)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 9:08

Lift

Full dynamic warmup

1-2 Cut - 6x3

Lateral Cone Jumps - 4x6

Snatch-Grip Deadlift - 4x3 @ 245
Chinups -4x3 @ BW+25

Decline 1-Arm DB Bench - 2x3x10 @ 65
Standing 1-Arm Cable Row - 2x3x10 @ 70

Overhead Pipe Box Walk - 4x2 laps

Physical Therapy/Tempo

Shoulder rehab stuff

Full dynamic warmup

30 min
27x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x6x3

Stability Ball DB Press - 24,14,10 @ 2x55
Lat Pulldown - 3x10 @ 100

Reverse Lunge (Front Squat Grip) - 2x(6/side) @ 155

Tempo

Full dynamic warmup

30 min
29x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 205
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 75
Face Pull - 3x10 @ 90

1-Leg RDL - 2x2x8 @ 100

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 245
Chinups -3x7 @ BW

1-Arm DB Bench - 2x2x6 @ 80
Cable Row - 2x10 @ 120

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135

Physical Therapy

Shoulder rehab stuff

Tempo

Full dynamic warmup

30 min
32x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 195
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 70
Face Pull - 3x10 @ 80

1-Leg RDL - 2x3x8 @ 90

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Plate Pinches - 2x3x25s @ 3x10

Tempo

Full dynamic warmup

30 min
32x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 235
Chinups -3x6 @ BW

1-Arm DB Bench - 2x3x6 @ 75
Cable Row - 3x10 @ 105

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3x(6/side) @ 125

Band Walks - 4x30m
Shoulder Band Walks - 3x20m

Wrist Roller - 2x2x4 @ 27.5

Tempo

Full dynamic warmup

30 min
25x60m (rest until 120bpm)

Physical Therapy/Indoor Soccer

Shoulder rehab stuff

Full dynamic warmup

4x30m accelerations

2 hours 6-on-6 (10 min on, 5 min off)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 5x1 @ 235
Chinups -4x5 @ BW

1-Arm DB Floor Press - 2x3x6 @ 60
Chest-Supported Row - 3x8 @ 45

Reverse Lunge (Front Squat Grip) - 3x(6/side) @ 135

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x3x4 @ 25

Tempo

Full dynamic warmup

30 min
24x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 185
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 65
Face Pull - 3x10 @ 70

1-Leg RDL - 2x3x8 @ 80

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Plate Pinches - 2x3x20s @ 3x10

Tempo

Full dynamic warmup

30 min
24x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 225
Chinups -3x5 @ BW

1-Arm DB Bench - 2x3x6 @ 70
Cable Row - 3x10 @ 90

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3x(6/side) @ 115

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 25

Tempo

Full dynamic warmup

15 min
15x60m (rest until 120bpm)