1. Sprint, 25 yards.  Rest to recovery. 7x

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

3.Single arm, ground to overhead dumbbell press 3×8/side.  Heavy; no bitch weights. 1 min rest between sets.

4. Conditioning:

As many times as possible in 12 minutes:

a. skip rope for 30 touches

b. pull-up 5x

c. push-ups 15x

*add 5lbs from last squat workout

Post times and weight used to comments.