1. 10 yard build up to 10 yard sprint and 10 yard deceleration. Come to complete stop at last cone. Rest to full recovery. 7x
2. Squat 3×5 @ add 5-10 lbs to last squat workout
3. Single arm dumbbell press 3×8/arm
4. Hanging leg tuck 50x
Post weight used and thoughts to comments.
