SPRINTS

Complete 4-7 sprints:

20 yd – 40 yd – 20 yd Shuttle

* Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point.
* Rest as needed between efforts. Stop after efforts drop below 95% of your fastest time.

AMATEUR

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

COLLEGIATE

Squat 5×5 (use 80% of 1 RM from 08-17-15)
Press 1, 1, 1, 1, 1