FOOTBALL WOD 9/30

Warm-up
3x+ 40 yard run
Inchworm,
High Knees
Butt Kicks
Lunges

Strength 5/3/1
Dead Lift

70% x 3
80% x 3
90% x 3+ (Max Reps)

In-Season/ Off-Season

Complete 3 rounds:

Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds

Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete

*rest 60 seconds between rounds

*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.