10/13
1. Warm up – Jog/Skip/Dynamic Flex/Stretch
2. 6x100m CSW
3. Plyos – Depth Jumps
a. 18 up to 24″ x4
b. 18 up to 30″ x4
c. 24 up to 30″ x4
4. Hang Cleans – 6×2 up to 210 lbs
5. 3×6+6 Deficit Reverse Lunges (Front Foot on 8″ box) – 115/135/155
6. T-RDL (Single Leg RDL with free leg moving back to form T with support leg) –
3×5+5 – 115
7. SuperSet –
a. Single Arm DB Overhead Press – 4×5 40-45-50-55
b. DB row – 4×10 – 40-45-50-55