Warm up
Strength
5 x 5 Deadlift
Endurance 3-5 rounds, 30-60 sec each:
Burpee Broad Jump
Wall Sit
Plank
Front Leaning Rest
Single Leg Squat
One Arm Plank
Side Plank
Conditioning
5 min Shadowboxing
Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball