SPRINTS

Complete 10 rounds:
Lateral Hurdle Hops – 4 Reps
20 yd Sprint
Rest 90 seconds
*For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.

Amateur

Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)

Collegiate

Complete the following every minute for 20 minutes:
Front Squat – 2 Reps
Bench Press – 2 Reps
*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM.
*Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.