Part 1: Warm-up 10-MINUTES 

• Med Ball Slams 30 REPS
• Reverse Lunges 8 REPS 
• Banded RDL 8 REPS 
• Loaded Back Ext. 8 REPS 

Part 2: Main Strength 40-MINUTES 

• Perform 4 WORKING SETS minimum 

1. Squat + RDL 8 - 12 REPS 
2. Loaded Lunge + Hip Thurst 8 - 12 REPS 
3. Loaded Carry + KB POWER Swing 8 - 12 REPS 

Part 3: Conditioning 10-Minutes 

• Pick one option 

1. Cardio Machines
2. SANDBAG WALK
3. WALL Ball 12 + Jump Rope 50 / 100 REPS