DYNAMIC @ 30 YARDS

50 BAR SNATCHES

5X3 FULL CLEANS OR SQUAT CLEANS

4X5 BACK-SQUAT

50 CLOSE GRIP BENCH PRESS OR D.B. 

5X3 BOX STEP UPS 95LBS-135LBS

30 PULL-UPS

30 RING DIPS

RUNNING TIMED

5 REPS @ 10 YARD SPRINTS

5 REPS @ 20 YARD SPRINTS

2 REPS @  30 YARD SPRINTS @ 60% AND HAVE THEM HIT THE LINE WITH THE FOOT SIMULATING HOME TO FIRST.

2 REPS @ 30 YARS SPRINTS @ 70% 

2 REPS @ 30 YARD SPRINTS @ 100% 

2 REPS @ 30 YARD SPRINTS @ 70%