Base

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Intermediate

Back Squat 5x5 @70%, I want you to focus on moving the bar as fast as you can

Push Press 3. 3. 3. 3, Build to a heavy 3

Conditioning

Every Minute on the Minute for 8 Rounds 5 Ball Slams Max Cal Bike or Row with time remaining

Reload Week: All Levels

Press 1. 1. 1. 1 .1 Work up to a heavy single, you have sets to get there.

Conditioning

5 Rounds 10 Dumbbell Hang Power Cleans 30 yards Sled Drag 30 yards Reverse Sled Drag

Reload Week: All Levels

Floor Press 10. 10. 10. 10. 10 Tempo of 3 seconds down and 1 second in the bottom

Conditioning

100 Banded Tricep Extension 100 Ball Slams 100 Med-Ball to Toes ***Break up in whatever set and rep scheme you want.

Reload Week: All Levels

Back Squat 5. 5. 5. 5. 5, I want you to start at a weight the is light and explosive. From there add 5-20lbs the bar. Continue to add weight as long as the bar is moving fast. No GRINDING reps out

Conditioning

3 Rounds 60 second 4-Way Deadbug 10 Banded Good Mornings 20 yard Dumbbell Walking Lunges

CF FOOTBALL TOTAL

Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.