1. Rolling 15yd build-up to 5 yard acceleration, to 5yd breakdown and stop. 25 yds total. 7x. Rest to recovery. 

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

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

Conditioning

a. Single arm dumbbell thruster 10x/side

b. Step-up 10x/side (continue to hold dumbbell in front rack) 

c. Russian twist 20x/side (w/dumbbell in goblet position)

As many times as possible in 10 minutes.

Post weight used and results in comments.