1. Full Body Movement:
Tire flip, med ball slams etc, cleans etc, snatches etc, box jumps, long jumps, lunge jumps, KB snatch, KB clean, star jumps, stone loads, sledgehamer swings, sandbag cleans, sandbag shouldering, sandbag shoulder to carry, bottoms up squats, DB cleans, DB snatches, etc
2. Assistance Move U/L
Upper: Bench, dips, press, incline, DB/KB press, floor press etc, board press etc, swiss bar press, chins, pull ups, rope chins, ring chins, rope climbs, hand sled pull, lat pulldowns, DB/KB rows, BB rows etc, push ups, push press, single arm bench, etc
Lower: Squats etc, DL etc, Front Squat etc, lunges etc, step up, yoke walk or BB walk, good mornings, KB swings, Hungarian core blaster, jump squats, rack pulls, leg press, hack squats, ham curls, TRX ham curls, glute ham raise, pistols, wall sit for time, etc
3. Conditioning Move
Sprints 40 yards, long run 400-800m, prowler, sled drag, treadmill sprint, air bike sprint, rower, jump rope, heavy bag, speed bag, mountain climbers, bear crawl, wheelbarrow walks, burpees, jumping jacks, ice skaters?, battle ropes, weighted vest walk
4. Assistance Movement U/L (see 2)
5. Core Movement
Sit ups, lying leg raises etc , planks etc time, crunches etc, ab wheel, stability ball sit ups, DB side bends, russian twist, med ball throws, windshield wipers, bicycles, scissor kicks, reverse crunches, pikes, plank slide outs, alt toe touch and plank, inch worms, side plank reach through, cable side twist, etc