Plyos/Tempo

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. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)

12x60m (rest until 120bpm)
10:50
(barefoot)

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, 2 @ BW+45
B1. Alternating Incline DB Press (FG) - 6 @ 65, 70, 75
B2. Face Pull - 10 @ 80, 90, 100
C. Cable Woodchop (High-Low) - 8/side @ 85, 95, 105

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @ 185, 205, 4 @ 235
B. SG Deadlift - 5 @ 135, 3 @ 205, 6x2 @ 245

Bike
4x20s (10s rest)
58 cal

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 155, 175, 8 @ 190
B. NG Pullups - 7, 5 @ BW
C. Standing 1-Arm Cable Row - 6/side @ 90, 100, 110

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. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+35
B1. Alternating Incline DB Press (FG) - 6 @ 65,70
B2. Face Pull - 10 @ 80, 90
C. Cable Woodchop (High-Low) - 8/side @ 80, 90, 100

Lower Lift/Bike

Full dynamic warmup

A. Front Squat - 5 @ 135, 165, 185, 6 @ 215
B. SG Deadlift - 5 @ 135, 3 @ 185, 8x2 @ 225

Bike
4x20s (10s rest)
54 cal