5-10 min Warm-Up

Then:

Stretch

Then:

3×10 Air Squat

2×5 Squat Jump

2×5 broad jump

3×5 Pull-Ups

30-45 sec rest in between sets

Then:

Deadlift

2-3×3 @50-60% warm-up

1 min rest in between sets

4×6 @70%

1-1:30 min rest in between sets

Then:

DB 0r KB Lunge

4×6 ea Leg

1 min rest in between sets

Then:

AB Work

4×10 Hanging L-Raise or Knee Raise

1 min rest in between sets

Then:

Russian Grip Work

3 sets

Empty barbell or add weight as you go

10x Upright Row +

10x Skull Crusher +

10x Arm Curl +

10x Finger Roll

No Rest In Between Sets

Then:

Stretch

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