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

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

3.Double Arm Kettlebell Press 3×5/side with 24kg. 1 min rest between sets.

4. Conditioning:

 with the most aggressive intent possible complete the following, in sequence:

  1. Ground to overhead ball slam, w/50lb slam ball 10x
  2. Bodyweight squat 10x
  3. Close grip Push-up 10x
  4. 1 min rest.


*add 5lbs from last squat workout

Post times and weight used to comments.