Future Power Athlete

Sprints

Complete the following sprints:

2 x 20 yd Sprints
(rest 20 seconds between efforts)

Rest 30 seconds then…

4 x 30 yd Sprints
(rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 yd Flying Starts
(rest 30 seconds between efforts)
*For flying starts, take 10 yds to accelerate immediately into 10 yds at full speed.

Amateur

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

Collegiate

Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM)
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM