Day 1

Plyometrics
Box Jump 3x5
Lateral Box Jump 3x3ea

Strength
Box Squat 3x10
Bench Press 3x10
DB Front Squat 2x12
DB Incline 2x12
DB SLDL 3x8

Core
WT Press Crunch 3x15
MB Twist Throws 3x15
Split Leg Woodchops 4x10

Day 2
Plyometrics
Alt. Split Jumps 3x5ea
DB Squat Jumps 3x5

Strength
DB Pushup/Row 3x8ea
DB 1 Leg Squat 3x8ea
3 Way Delt Raise 2x10
Forward Lunge 2x10ea
Triceps Pressdown 3x12

Core
Band Woodchops 3x12
WT Toe Touches 3x12
WT Back Extensions 3x12

Day 3
Plyometrics
Depth Jump/Box Jump 5x2

Strength
DB Squat 3x10
Incline 3x10
Plate Raise 3x8

Barbell Complex x2
Deadlift, Bent Row, Upright Row, Push Press, Squat x 10ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x5
1 Leg Box Jumps 3x3ea

Strength
Box Squat 3x10
Incline 3x10
BB Step Up 2x12
DB 1 Arm Row 2x12
DB Elevated Rev. Lunge 3x8

Core
MB Twist Throws 3x15
Plate Choppers 3x15
Band Ab Pulldowns 3x15

Day 2
Plyometrics
Alt. Pushoffs 3x5ea
DB Squat Jumps 3x5

Strength
Barbell Pushup 3xMax
Walking Lunge 3x8ea
DB Seated Cleans 2x10
Lateral Squat 2x10ea
DB Overhead Ext. 3x12

Core
WT Decline Crunch 3x12
WT Spread Eagle Situps 3x12
GHR 3x12

Day 3
Plyometrics
Depth Jump/Pike Jump 5x2

Strength
DB Front Squat 3x12
DB Bench 3x12
DB Pullover 3x12

Plate Complex x2
Swings, Upright Row, Plate Raise, Overhead Squat x 12ea

Standing Ab Complex 1x
Day 1
Plyometrics
DB Box Jump 3x5
Seated Box Jump 5x2

Strength
Box Squat 3x10
Bench Press 3x10
Green Band Hamstring Curl 2x12
DB Military 2x12
DB Lateral Lunge 3x8

Core
Band Woodchops 3x15
MB Twist Throws 3x15
WT Decline Twists 3x15

Day 2
Plyometrics
Side to Sides over bench 3x5ea
DB Squat Jumps 3x5

Strength
2 Board Pushup 3xMAX
DB 1 Leg Squat w/ Jump 3x8ea
Plate Raise 2x10
1 Leg Elevated Rev. Lunge 2x10ea
Lat Pulldown 3x12

Core
1 Hand Bar Twist 3x5ea
WT Toe Touches 3x12
1 Leg Back Ext. 3x12

Day 3
Plyometrics
Depth Jump/Broad Jump 5x1

Strength
Deadlift 3x10
Close Grip Bench 3x10
Triceps Band Pressdown 3x15

DB Complex x2
Front Squat, Swings, uni-lateral Curl/Press, Squat Jumps x 8ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x5
Lateral Box Jump 3x3ea

Strength
Box Squat 3x10
Bench Press 3x10
DB Front Squat 2x12
DB Incline 2x12
DB SLDL 3x8

Core
WT Press Crunch 3x15
MB Twist Throws 3x15
Russian Twist 3x15

Day 2
Plyometrics
Alt. Split Jumps 3x5ea
DB Squat Jumps 3x5

Strength
DB Pushup/Row 3x8ea
DB 1 Leg Squat 3x8ea
3 Way Delt Raise 2x10
Forward Lunge 2x10ea
Triceps Pressdown 3x12

Core
Band Woodchops 3x12
WT Toe Touches 3x12
WT Back Extensions 3x12

Day 3
Plyometrics
Depth Jump/Box Jump 5x2

Strength
DB Squat 3x10
Incline 3x10
Plate Raise 3x8

Barbell Complex x2
Deadlift, Bent Row, Upright Row, Push Press, Squat x 10ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x5
1 Leg Box Jumps 3x3ea

Strength
Box Squat 3x10
Incline 3x10
BB Step Up 2x12
DB 1 Arm Row 2x12
DB Elevated Rev. Lunge 3x8

Core
MB Twist Throws 3x15
Plate Choppers 3x15
Band Ab Pulldowns 3x15

Day 2
Plyometrics
Alt. Pushoffs 3x5ea
DB Squat Jumps 3x5

Strength
Barbell Pushup 3xMax
Walking Lunge 3x8ea
DB Seated Cleans 2x10
Lateral Squat 2x10ea
DB Overhead Ext. 3x12

Core
Lunging MB Twist Throw 3x12
WT Spread Eagle Situps 3x12
GHR 3x12

Day 3
Plyometrics
Depth Jump/Pike Jump 5x2

Strength
DB Front Squat 3x12
DB Bench 3x12
DB Pullover 3x12

Plate Complex x2
Swings, Upright Row, Plate Raise, Overhead Squat x 12ea

Standing Ab Complex 1x
Day 1
Plyometrics
DB Box Jump 3x5
Seated Box Jump 5x2

Strength
Box Squat 3x10
Bench Press 3x10
Green Band Hamstring Curl 2x12
DB Military 2x12
DB Lateral Lunge 3x8

Core
WT Side Bends 3x15
MB Twist Throws 3x15
WT Decline Twists 3x15

Day 2
Plyometrics
Side to Sides over bench 3x5ea
DB Squat Jumps 3x5

Strength
2 Board Pushup 3xMAX
DB 1 Leg Squat w/ Jump 3x8ea
Plate Raise 2x10
1 Leg Elevated Rev. Lunge 2x10ea
Lat Pulldown 3x12

Core
1 Hand Bar Twist 3x5ea
WT Toe Touches 3x12
1 Leg Back Ext. 3x12

Day 3
Plyometrics
Depth Jump/Broad Jump 5x1

Strength
Deadlift 3x10
Close Grip Bench 3x10
Triceps Band Pressdown 3x15

DB Complex x2
Front Squat, Swings, uni-lateral Curl/Press, Squat Jumps x 8ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x8
Lateral Box Jump 3x3ea

Strength
Box Squat 3x6
Bench Press 3x6
DB Front Squat 2x8
DB Incline 2x8
DB SLDL 3x8

Core
WT Press Crunch 3x20
MB Twist Throws 3x20
Split Leg Woodchops 4x10

Day 2
Plyometrics
Alt. Split Jumps 3x5ea
DB Squat Jumps 3x8

Strength
DB Pushup/Row 3x4ea
DB 1 Leg Squat 3x4ea
3 Way Delt Raise 2x8
Forward Lunge 3x8ea
Triceps Pressdown 3x12

Core
Band Woodchops 3x15
WT Toe Touches 3x15
WT Back Extensions 3x15

Day 3
Plyometrics
Depth Jump/Box Jump 5x3

Strength
DB Squat 3x6
Incline 3x6
Plate Raise 3x8

Barbell Complex x2
Deadlift, Bent Row, Upright Row, Push Press, Squat x 10ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x10
1 Leg Box Jumps 3x4ea

Strength
Box Squat 4x4
Incline 4x4
BB Step Up 3x6
DB 1 Arm Row 3x6
DB Elevated Rev. Lunge 3x4

Core
MB Twist Throws 3x25
Plate Choppers 3x25
Band Ab Pulldowns 3x25

Day 2
Plyometrics
Alt. Pushoffs 3x5ea
DB Squat Jumps 3x10

Strength
Barbell Pushup 3xMax
Walking Lunge 3x4ea
DB Seated Cleans 2x10
Lateral Squat 2x5ea
DB Overhead Ext. 3x12

Core
Lunging MB Twist Throw 3x10
WT Spread Eagle Situps 3x18
GHR 3x18

Day 3
Plyometrics
Depth Jump/Pike Jump 5x3

Strength
DB Front Squat 3x5
DB Bench 3x5
DB Pullover 3x5

Plate Complex x2
Swings, Upright Row, Plate Raise, Plate Squat (held in front) x 12ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x8
Lateral Box Jump 3x3ea

Strength
Box Squat 3x6
Bench Press 3x6
DB Front Squat 2x8
DB Incline 2x8
DB SLDL 3x8

Core
WT Press Crunch 3x20
MB Twist Throws 3x20
Split Leg Woodchops 4x10

Day 2
Plyometrics
Alt. Split Jumps 3x5ea
DB Squat Jumps 3x8

Strength
DB Pushup/Row 3x4ea
DB 1 Leg Squat 3x4ea
3 Way Delt Raise 2x8
Forward Lunge 3x8ea
Triceps Pressdown 3x12

Core
1 Leg SLDL 3x10
WT Toe Touches 3x15
WT Back Extensions 3x15

Day 3
Plyometrics
Depth Jump/Box Jump 5x3

Strength
DB Squat 3x6
Incline 3x6
Plate Raise 3x8

Barbell Complex x2
Deadlift, Bent Row, Upright Row, Push Press, Squat x 10ea

Standing Ab Complex 1x
Day 1
Plyometrics
Box Jump 3x10
1 Leg Box Jumps 3x4ea

Strength
Box Squat 4x4
Incline 4x4
BB Step Up 3x6
DB 1 Arm Row 3x6
DB Elevated Rev. Lunge 3x4

Core
MB Twist Throws 3x25
Plate Choppers 3x25
Band Ab Pulldowns 3x25

Day 2
Plyometrics
Alt. Pushoffs 3x5ea
DB Squat Jumps 3x10

Strength
Barbell Pushup 3xMax
Hockey Lunge 3x4ea
DB Seated Cleans 2x10
Lateral Squat 2x5ea
DB Overhead Ext. 3x12

Core
Lunging MB Throw 3x18
1 Leg SLDL 3x10
GHR 3x18

Day 3
Plyometrics
Depth Jump/Pike Jump 5x3

Strength
DB Front Squat 3x5
DB Bench 3x5
DB Pullover 3x5

Plate Complex x2
Swings, Upright Row, Plate Raise, Plate Squat (held in front) x 12ea

Standing Ab Complex 1x
Day 1
Plyometrics
DB Box Jump 3x12
Seated Box Jump 5x2

Strength
Box Squat 5x2
Bench Press 5x2
BB Step Up 2x8ea
DB Military 2x12
DB Lateral Lunge 3x8

Core
Split Leg Woodchops 4x12
MB Twist Throws 3x25
WT Decline Twists 3x25

Day 2
Plyometrics
Side to Sides over bench 3x5ea
DB Squat Jumps 3x12

Strength
2 Board Pushup 3xMAX
DB 1 Leg Squat Jumps 4x4ea
Plate Raise 2x12
Arch Lunge 2x5ea
Lat Pulldown 4x8

Core
1 Hand Bar Twist 3x8ea
WT Toe Touches 3x20
1 Leg Back Ext. 3x20

Day 3
Plyometrics
Depth Jump/Broad Jump 5x3

Strength
Deadlift 5x3
Close Grip Bench 5x3
Triceps Band Pressdown 3x15

DB Complex x2
Front Squat, Swings, uni-lateral Curl/Press, Squat Jumps x 8ea

Standing Ab Complex 1x
Day 1
Plyometrics
DB Box Jump 3x5
Seated Box Jump 5x2

Strength
Box Squat 5x3
Bench Press 5x3
Hockey Lunge 2x8ea
DB Military 2x8
DB Lateral Lunge 3x6

Core
1 Leg SLDL 3x10
MB Twist Throws 3x15
WT Decline Twists 3x15

Day 2
Plyometrics
Side to Sides over bench 3x5ea
DB Squat Jumps 3x5

Strength
2 Board Pushup (WT Vest) 3xMAX
DB 1 Leg Squat Jumps 2x8ea
Plate Raise 2x15
Arch Lunge 2x5ea
Lat Pulldown 3x6

Core
1 Hand Bar Twist 3x5ea
WT Toe Touches 3x12
1 Leg Back Ext. 3x12

Day 3
Plyometrics
Depth Jump/Broad Jump 5x1

Strength
Deadlift 2x10
Close Grip Bench 2x10
Triceps Band Pressdown 2x15

DB Complex x2
Front Squat, Swings, uni-lateral Curl/Press, Squat Jumps x 8ea

Standing Ab Complex 1x
Day 1
Plyometrics
DB Box Jump 3x5
Seated Box Jump 5x2

Strength
Box Squat 5x3
Bench Press 5x3
Green Band Hamstring Curl 2x20
Military Press 2x10
Lateral Step Ups 3x8ea

Core
1 Leg SLDL 3x10
MB Twist Throws 3x15
WT Decline Twists 3x15

Day 2
Plyometrics
Side to Sides over bench 3x5ea
DB Squat Jumps 3x5

Strength
2 Board Pushup (WT Vest) 3xMAX
DB 1 Leg Squat Jumps 2x8ea
Plate Raise 2x15
Arch Lunge 2x5ea
Pull Ups 25 reps

Core
1 Hand Bar Twist 3x5ea
WT Toe Touches 3x12
1 Leg Back Ext. 3x12

Day 3
Plyometrics
Depth Jump/Broad Jump 5x1

Strength
Deadlift 2x10
Close Grip Bench 2x10
Triceps Band Pressdown 2x15

DB Complex x2
Front Squat, Swings, uni-lateral Curl/Press, Squat Jumps x 8ea

Standing Ab Complex 1x