RELOAD WEEK

WARM UP

3 x
High Knee Lunge – 10 yards
Spiderman Crawls w/ Elbow to Drop – 10 yards
Spiderman Complex to Horizontal Rotation – 10 yards
One Arm KB High Lunge to Lateral Flexion – 10 yards

AMATUER/COLLGIATE 

Complete 3 x
Squat 60/65% of 1RM/3RM – 5 reps
Quick Feet: Over Over Back Back – 15 seconds
Squat 65%/70 of 1RM/3RM – 5 reps
Lateral Plyo Skiers – 15 seconds
Squat 70%/75 of 1RM/3RM – 5 reps
Consecutive Box Jump – 3 boxes
Rest 3minutes between sets.

TRUNK WORK

3 x
Seated Med Ball Throws – 10 reps
Standing Teapot RT – 10 reps
Standing Teapot LT – 10 reps