853 (Hold for 8 count, 5-reps - repeat three times consecutively without a rest)

• Glute Bridge/Hip Thrust (853), Done on the Rogue Rack / Swiss ball hip raise and leg curl (10 L / 10 R)
• Pike Push-Up, elevated (10) / Pull-up Wide (853) – Narrow (853)
• Pistol Squats (10L / 10R) / Iso Hip Flexion (L/R 853)
• Hammer Curls (853) / Single Arm Snatch (7L / 7R)
• Leg Press Supers 5x7s (4quick, 1full), 5x6s (add weight) / Broad Jumps (10)
• Ring Rows (853) / 2 ball Push-ups (12), 1-ball Push-ups (12)
• Plyo Box (12in) – 30reps Toe Touches, Knee Drives, High Knee/Arm
• Swiss Ball – 10 each, Pikes w/Push-Up, Knee Drive, Plank Circles (10-L, 10-R)
• Punches L/R (853) , Banded Row R/L (853) - 2 cycles (left ft punch, right ft row - right ft punch, left ft row)
  
• 2 x 10reps Banded Goblet Squat / Burpees, Side Steps (10 L->R/10 R->L) / Burpees, Single Leg Runners (10L/10R) / Burpees