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8-12 RDL
3x
6-8 landmine SA press R/L (deceleration )
15 db leg curl https://youtu.be/agTBLStNriw
3x
12-15 band vertical pull (use handles)
turf walking SRDL https://youtu.be/o6B7KaAx2lM
3x
Blast
30-15(all out) – 15 R
standing press- squat press https://youtu.be/F_QpAgQ2U8k
rope waves w reverse lunges – switch step https://youtu.be/gOkNuVjNYYQ
band row- squat row
shuttle run -burpees
2-3x
extra or finisher
split
60 lat raises
120 calf raises