Warmup

Rolling, stretches, glutivation.

On the Turf

Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for explosiveness.

Dynamic Power

• Laying Down Overhead MedBall Toss (like an explosive situp): 3x5@6lb
• 1-legged Hops Over Line (Front/Back, Left/Right): 3x10sec each
• Lateral Hurdle Jump: 3x5
• 5-10-5 drill, picking up an elastic band at each cone: 2 sets of 1 per side (one left, then one right)

Lifting

• DB Snatch: 2x5@60lb,5@55lb
• Front Squat: 8,6,4@150lb
• Chip Up: 2x5@35lb, 11@BW
• 1-Arm KB Press: 3x8@35lb
• 1-Leg Valslide Eccentric Hamstring Curl: 3x8
• Bosu Ball Rollout: 2x10

Conditioning

• Sled push relay. Sled had 135lb, plus after pushing each person jumped on the sled to be pushed by the next person.
• 2x15sec 10yd side shuffles, 30secs rest
• Repeat the sled push, racing against the other team.