Speed
Warm up A
1. 4x4 Hurdle Hops w/ 90 sec rest
2. 3x Accel Ladder
3. Full Accels 4-6x30m w/ 2-3 mins rest
Strength
A. DB Snatch 5x3 w/ 90 sec rest
B. DB Walking Lunges 4x5@31X0 w/ 90 sec rest
C. DB Bench 4x5@31X0 w/ 90 sec rest
D. DB Death March 2x20/T w/ 60 sec rest
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