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Private VIP V

Bilateral alternate KB snatches

KB front squat to lateral TP lunges

FP SB glute medius lean & contralateral DB press

SB DB crunch feet fixed

Four point asymmetric raise

Walking TP KB swings

Single arm DB alternate plyometric lunge jumps

TRX single arm pull & reach

SB single arm lean & FP KB swing

SB pike to press up

Plyometric lunge jumps & TP high KB swings

Supine SB bilateral drop & recover with SB between the knees

Plyometric PJK to press up

TRX plank to triceps press

Single leg SB cable crossover

Skipping

Standing Glute Medius

SB Pike

Lateral single leg load & transfer to external shoulder rotation bell up

Partial static squat to calf raise & FP BB

Lateral floor lean & SB roll

SB triceps arm extension

FP KB swing to snatch

Single arm KB up anterior lunge

Kneeling SB wood chop

Prone double SB low crawler

SB between legs & FP KB swing to snatch

SB Kneeling & single arm cable push

SB Split stance kneeling 

Single arm DB hang clean

TRX Single arm flex to extend

Renegade squats

Lateral lunge & TP KB swing

Circular press ups

Bell up kneel to stand

Static lunge & TP BB low to high

BB & TP single arm DB press

Polo squat jumps

Kettleclub posterior swing (hip flexion to hip extension) on SB

Fast skipping (alternate legs)

BB & single arm KB swing

Posterior KB swing to bell up

Battle-rope waves on SB

Hip extension & posterior reach on SB

TRX single leg glute medius jump

Anterior lunge & KC reach 

KB squat walk 

SB between thighs & FP DB ankle reach

Single towel pull ups

TRX FP jumps

KB posterior swing to bell up press

SB TRX obliques

Press up to single arm 

Alternate single arm SB lean

Plyometric TP wood chop

Walking Lunges & Twist

Standing hamstring curls

SB PJK

Sit up to vertical jump

FP cable chop with SB between thighs

FP SB push & contralateral bicep curl

Double KB posteriolateral lunge

Squat & KB transfer

KB FP swing & weight shift

Single leg lateral jump & BB

Band press ups

Prone double SB flyes

SB Horse stance

SB Single arm kneeling shoulder press

Single arm cable push & DB overhead press

Single DB clock lunge

TRX Supine single leg hip extension

Single arm bell up forefoot jumps

KB ipsilateral posterior swing

Bell up TP kneel to stand

Anterior & posterior shift press up

Press up to horse stance

FP press ups

SB lateral flexion & Kettleclub vertical hold

Tempo press up

Kettleclub swing to wrist rotations on SB

Kettleclub FP swings on SB

FP Figure 8 KB swings

Boxing reaction ball on SB

Single leg posterolateral MB chop 

TRX & SB lean FP KC rotations

SB BB & DB curl

SB single arm Battle-rope waves & bell up hold

SB drop & DB reach

SB Single arm plank & DB row

SB DB shoulder press matrix

SB Cobra

Crawling with SB

Supine KB sit up to stand

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