Start off with foam Roller, Pre-hab & mobilizers (green sheet)

1 Full Body Sessions

Exercise Load Sets /Reps Rest Tempo NotesDeadlits Med - heavy 12-10-8-6 1 min fast Explode up / Drop Down

Grapple BB rotations Med 6-6-6 1 min fastLunge with twist (medi ball) Med 6-6-6 each leg 1 min Med

BB Grapple press Med - heavy 10-10-10 1 min MedBurpee / push up / military press Light 6-6-6 1 min fast

Fit ball Rotations circuits 10 each sideAlternate Squat thrusts "" 15 each leg NB: keep pelvis stable

v-sit ups toe touch "" 15 each side

2Exercise Sets Load Reps Rest TempoDB Snatch 3 each side Med 10 1 min fast

Multi direction lunges 5 each leg Med ball round clock 1 min MedBurpee / Overhead press 3 light-med 10 1 min fastSingle arm chest press 3 Heavy 10 ea side 1 min Med

BB Grapple rotation 3 Heavy 10 ea side 1 min MedLying pull ups 3 Body weight Max 1 min Med

Plank Rotations 3 circuitsSide plank arm / leg up 3 ""

Med ball crunches 3 ""