1. Hill Sprint, 30 yards.  Rest to recovery. 7x

2.Barbell Back Squat 3×5*. Rest as needed.

3.Single arm, dumbbell press 3×5/side with heavy dumbbell. 1 min rest between sets.

4. Conditioning:

Row 100m in fastest time possible.  Goal is to beat last weeks times.  Rest to recovery.


*add 5lbs from last squat workout

Post times and weight used to comments.