Warmup

Rolling, stretches, glutivation.

On the Turf

Skips, frankensteins, SLDLs, etc.

Dynamic Power

• Standing MedBall Chest Pass w/ Step: 3x6
• Plank Walk Pushup: 3x20sec
• One-leg Hurdle Hop: 3x5 each leg
• Prone Chase Sprint: 3x2 (lead one, chase one)

Lifting

• Hang Clean: 3@135,3@155,3@155lb
• Bench Press: 5@130lb, 5@145lb, 7@165lb
• RFESS: 3x5@120lb rt leg only
• Pullup: 2x5@30lb, 10@BW
• DB SLDL: 2x8@60lb
• Antirotation Hold: 3x25s per side

Conditioning

3 sets of heavy sled march (probably 270lb) and 10 med ball slams.