Warmup

Rolling, stretches, glutivation.

On the Turf

Inchworms, skips, frankensteins, backward runs, etc.

Dynamic Power

• Chest Pass MedBall Toss: 3x5
• Shoulder Tap Plank: 3x20sec
• Forward Hurdle Jump: 3x5
• Ball Drop Sprint: 3x10yd

Lifting

• Hang Clean: 3x5@115lb, going for speed over weight
• Bench Press: 8@140lb,6@145lb,4@145lb
• RFESS: 2x5@100lb,9@100lb (right foot only)
• DB Row: 3x10@60lb
• SLDL: 2x8@35
• Weighted Bodysaw: 3x8@25lb

Conditioning

Relay sled push. 2x15yd@90lb as a warmup, then 4x15yd@225lb for the real relay.