1. Sprint 20yds. 7x. Rest to recovery. 

2. Squat 3×5 @ add 5lbs to last squat weight. 

3.Press 3×5 @ add 5lbs to last weeks weight.

4. Conditioning

Against a timer complete the following

a. Pull-up 5x

b. Push-up 5x

c. Squat 15x

d. Med ball OH to ground slam 5x

1:1 rest ratio.

10x

Post weight used and results in comments.