Monday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength:

"Sevens"

7 Rounds:
7x SDHP
7x Lunges each leg (weight can be racked front or back)
7x Rack jerk

Notes: Rest as required between rounds. Go for maximal load while maintaining each round as a single set.