2 days a week
FeaturesA
Body Weight
B1
Dynamometer Grip Left
B2
Dynamometer Grip Right
C
SMR/Foam Rolling Series
D
0-10 Yd Split (Steal Start)
E
20 Yd Dash w/ 0-10 Yd Split (Steal Start)
F
30 Yd Dash w/ 0-10 Yd Split (Steal Start)
G
40 Yd Dash w/ 30-40 Split (Steal Start)
H
10 Yd Fly (30-40 Yd)
I1
Sumo Deadlift
3 x 3 @ 75 %
I2
Band Assisted Broad Jump
2 x 3
I3
Standing Triple Jump (STJ)
J1
Low Hang Landmine Lateral Lunge
2 x 5
J2
Band Resisted & Assisted Lateral Bound
2 x 3
K1
Landmine Rotational Jerk
K2
1 Arm Suspension Row w/ Offset KB Hold
3 x 5
A
SMR/Foam Rolling Series
B
Sled Tow (50% vDec)
2 x 10
C
Just Jump Mat 4 Jump
D
Just Jump Mat Countermovement Jump
1 x 2
E
Just Jump Mat Approach Jump
1 x 2
F1
SSB Sprinter Step Up
3 x 3 @ 75 %
F2
Band Assisted Switching Split Squat Jump
2 x 3
F3
Power Step Up Jump
2 x 3
G1
Explosive 1 Arm Sled Row
3 x 5
G2
Explosive Sled Throw w/ Step
3 x 4
G3
Plyo 1 Leg Thrust
2 x 5