Warmup

Rolling, stretches, glutivation.

On the Turf

Inchworms, skips, frankensteins, backward runs, etc.

Dynamic Power

• Chest Pass MedBall Toss: 3x8
• Shoulder Tap Plank: 3x20sec
• Forward Hurdle Jump: 3x5
• Ball Drop Sprint: 3x10yd

Lifting

• Hang Clean: 5@115lb,2x5@125lb going for speed over weight
• Bench Press: 8,6,4@150lb
• RFESS: 3x5@110lb (both legs)
• DB Row: 3x8@65lb
• SLDL: 2x8@35
• Weighted Bodysaw: 2x10@25lb,10@35lb

Conditioning

Relay sled push: 7x15yd@180lb