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.

4. Conditioning:

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.