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.
7x
*add 5lbs from last squat workout
Post times and weight used to comments.
7×10 box jump instead of sprint
3×5 box squat @195
3×5 press @ 30lb
100m
1.20s
2.19s
3.21s
4.20s
5.21s
6.21s
7.20s