A1) 4 x 4/4/2/2 Hex Bar Deadlift (Heavy) B1) 4 x 6 Single Leg Hamstring Curl (per leg) B2) 4 x 8 Dumbbell RDL B3) 4 x 50 yd. Farmers Carry (Dumbbells) C1) 3 x 15 Leg Press C2) 3 x 15 Reverse Hyper D1) 4 x 15: (seconds) Assault Bike Sprint D2) 4 x 10 Kettle Bell Swing 60 second rest between rounds for set D

A1) 4 x 10/8/6/4 Front Squat B1) 4 x 6/6/4/4 Reverse Lunge B2) 4 x 14 Hamstring Curl (Yoga Ball) C1) 3 x 6 Dumbbell Step down (per leg) C2) 3 x 12 X Band walk D1) 100x Walking Lunge (no weight) split up however you like E1) 4 x 45: second wall sit (no weight)

A1) 4 x 4 Hang Clean A2) 4 x 3 Single leg Box Jump B1) 3 x 3 Front squat (light) D1) 4 x 10/8/6/4 DB neutral grip bench D2) 4 x 10 pull ups E1) 3 x 30: seconds Med Ball Russian twist E2) 3 x 20 Hanging Knee raise Light weight lift - just enough to activate the body and get ready to play a game.

Here's what I did today: A1) Hex Bar Deadlift: 4 x 4/3/2/1 A2) 3 x 2 Depth Drop into a vertical jump B1) 3 x 10/8/6 DB incline bench B2) 3 x 12/10/8 Lat pull down C1) 3 x 10/8/6 BB RDL C2) 3 x 8 Seated Cuban press C3) 3 x 20 seconds Copenhagen plank per side D1) 3 x 50 yd Farmers carry D2) 3x 10 yd forward/backward Bear Crawl E1) 3 x 20 Hanging Knee raise