Sprints

Complete 10 rounds:

Lateral Hurdle Hops – 4 Reps
20 yd sprint

*90 seconds between efforts.
*For lateral hurdle hops to sprint…set up four 16″-20″ hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint.
*Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.

Amateur

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

Collegiate

Every minute on the minute perform:
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.