W.U.

5 minutes of complete 5 rounds or more

  • 20 Air squats
  • 20 Push ups

Workout

  • Back Squat 30 reps with (95lbs)
    • 5x3 (175lbs-245lbs)
  • Front Squat 30 reps with (95lbs)
    • 4x5 (115lbs-185lbs)
  • Bench Press 4x5 with (165lbs-225lbs)
  • Plyometric Push Ups 4x10…use a stack of plates

Gun Shop 5 rounds of 10 reps 45# plate

  1. Biceps
  2. Triceps
  3. Pullovers
  4. Presses
  5. Upright Row

Cone Drills

  • Box
  • L cone

Stretch

  • 2 min Quad Stretch
  • Hamstring Stretch
  • Groin Stretch and Claves and shoulders