1. Sprint, 20 yards. Rest to recovery. 7x
2.Barbell Back Squat 3×5*. Rest as needed.
3.Double arm, dumbbell press 3×5/side with heavy dumbbells. 1 min rest between sets.
a.Single Arm KB Snatch 1x/side
brief pause then:
b. Jump to 14″ box for 15 seconds continuous.
Rest to recovery.
*add 5lbs from last squat workout
Post times and weight used to comments.