Gym 2
Dynamic warm up
 
Do these 3 exercises non stop for 3 rounds to end your warm up
Glute Activation squats - 10 reps
Band rows - 10
Push ups - 10
 
Seated box jump, max height - 4 sets of 2 reps
 
Single leg box jumps 3x3 reps
 
Hex Bar deadlift - Hold at bottom for 3 count - move up as fast as possible
5 sets of 3 reps - This should be done with was much weight as possible
 
Single Leg Rack pulls 
4 sets of 3 reps on each leg with maximal weight 
 
RDL’s 
Higher weight at 6-8 reps and 3 sets
 
Med Ball single Arm Bench Press - 3x10 reps
 
Single Arm bent over rows - 3x10 reps