Full Body Strength + Conditioning | 3 x 10 30s on 30s off (Mod Load)

• Barbell Back Squat
• Trap Bar Deadlift
• SA Bench Press
• Reverse Lunge
• Seated Row

Endurance | 45 on 15 off, 3×20 reps (Light Load)

• Mountain Climbers
• Step Ups
• Push ups
• Goblet Squat
• Banded Row
• Versa Climber

Speed/Power | 4 x 6 (Light-mod Load)

• Box Jumps
• RFESS
• SA Banded Row
• DB Overhead Press
• Broad Jumps
• Clean Pull from Hang
• KB Swings
• Agility Ladders
• Hurdles
• 4 Cone Agility

Off

Full Body + Conditioning | 3×10 (Light-mod Load)

• 1A SL Squat
• 1B TRX Row
• 2A RDL
• 2B DB Bench Press
• 3A Hamstring Curl
• 3B Plank w Drag Across
• 3C Calf Raises

Finisher

• Hill Sprints x 8

Speed/Power | 4×6 (Light to Mod Load)

• Pylo Push ups
• Lunge Jumps
• MB Throws
• Banded Hinge
• Inverted Row
• Drop Jumps
• Speed Skaters

Speed

• Shuttle Runs w Ball
• Agility Ladders
• T-Test

Off

Conditioning | Tabata – 20s  on 10s x 8

• Squat Jumps
• Mountain Climbers
• Good Mornings
• Lunge Jumps
• Push Up Planks  

Finisher

• Jogging with Sprint Intervals