Workouts

Ball Slam into High Jump 4 sets of 5 reps
High/Low Dumbbell Carry
4 x 3 gym lengths

Barbell Pendlay Row
4 sets x 6-8 reps

A) Double Dumbbell Step Ups
3 sets of 10 reps per side/ no alternating legs
Superset 3 Rounds/ 60 seconds rest
B1) Plank right side x 30 seconds
B2) Plank left side x 30 seconds

A) Kettlebell Suitcase Deadlift
3 sets x 10 reps
Superset (3 Rounds)
B1) Glute Thrust x 8 with a 5 second hold at the top
B2) Pank x 30 seconds

Barbell Overhead Press
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

Strength here.

Dumbbell Deadlifts:
8 set x 5 reps 

A) Bench Press with 3 second eccentric: 3 sets x 8 / Rest 1-2 minutes
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Hollow Hold x 20 sec
B2) Superman Hold x 20 sec

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest 
SUPERSET 3 rounds (Rest 45-60 sec)
B1) Double Arm Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

Barbell Back Squats
E1.5MOM x 3,3,3,2,2,2,1,1,1
Build up weight each set

Friday (Stability)
A) Alternating Pistol Squat to Box 1 x 8 Each Side
B) Elevated Pistol Squat 1 x 8 Each Side
C) Alternating Assisted Pistol Squat 1 x 8 Each Side
D) Heel Elevated Pistol Squat 1 x 8 Each Side
E) Pistol Squat or Rolling Pistol Squat 1 x 8 Each Side 

SUPERSET: 5 Rounds
A1) Strict DB Press x 5 @ 6/10 Difficulty
A2) DB Push Press x 5
B) Half Kneeling Pallof Press
3 x 12 Each Side

SUPERSET 4 Rounds
Pull-ups (or assisted pull-ups) x 5 @ 7/10 Difficulty
Pull-up Negatives x 5 @ Bodyweight
Plank or Swiss Ball Plank: 4 x 20 seconds: Rest 30 seconds
Rest 1-2 minutes

Back Squats
3 x 5 @ 7/10 Difficulty
Rest 1-2 minutes
SUPERSET 3 rounds
4 lengths x Single Arm Farmers Carry
20 x KB Long Arm Russian Twists
Rest 1 minute

Bench Press
2 sets x 5 reps
1 set x AMRAP
* Weight should feel like a 8/10 difficulty.

EMOM 12 minutes
(use the same weight on both if possible; 40-50% of your 1rm back squat)
Even Minutes: Front Squats x 6
Odd Minutes: Back Squats x 10

A) Barbell Bent Over Row 3 sets x 6 reps 
B) Hanging Hollow Holds: 4 sets x 20

A) Dumbbell Shoulder Press:
3 sets x 8 reps each side 
SUPERSET 3 rounds (Rest 30 sec)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec