Barbell Clean

5 Sets x 5 Reps

Barbell Front Squat

5 Sets x 5 Reps

Dumbbell Lunge

5 Sets x 5 Reps

Agility 4 (5 star cones)

3 Sets x 8 Reps

Agility 3 (Reaction cones)

3 Sets x 8 Reps

Straight Sprint

3 Sets x 8 Reps

Dumbbell One-Arm Row

5 Sets x 5 Reps

Machine Lat Pulldown

5 Sets x 5 Reps

Barbell Bench Press

5 Sets x 5 Reps

Barbell Push Press

5 Sets x 5 Reps

Cable Russian Twist (Stability Ball)

5 Sets x 5 Reps

Rowing

1 Set

Barbell Deep Squat

6 Sets x 3 Reps

Dumbbell Split Jump

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Jump Squat

3 Sets x 12 Reps

Agility 1 (ladder)

3 Sets x 10 Reps

Agility 2 (20 yards back and forth)

3 Sets x 20 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Smith Machine Bent-Over Row

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Chin-Up (Mixed Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Abdominal Pendulum

3 Sets x 8 Reps

Frog Sit-Up

3 Sets x 8 Reps

Rowing

1 Set

Plank

3 Sets