Power/Mobility - 3 sets of:
- DB split-jerk x 4 per side
- Alternating bent-knee leg-raise x 6 per side
- Side-lying windmill x 6 per side
Strength complex - 4 sets of:
- DB BSS w/ 4 sec. lowering x 5-7 per side
- Towel ham-curls w/ 4 sec. Lowering x 5-8 (Alt: Feet-elevated straight-leg glute-bridge x 10-15)
- SA DB Rows w/ pause x 0-1 RIR (5-12 per side)
- DB pull-through x 5-8 per side
*2.5 mins rest
Conditioning finisher - 6 mins (15 on/15 off):
- DB clean + press
- Sprinter skip
*Switch every min