Warm up- 400M run
2x
10 Lunges
10 GHD
10 Back ext
10 HSPU
Strength: Deadlift
75% x 3
85% x 3
95% x 3+ Max Rep
In-Season
Complete 10 rounds:
Sprint 50 yards
*Rest 30 secs between rounds
Post fastest times
Off-Season
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards
*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.
*rest 90 seconds between rounds.
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