0:00-10:00 General Warm-up

10:00-15:00 Plyometrics

15:00-22:00 Transition to Lower Body Strength

22:00-32:00 Lower Body Strength

32:00-39:00 Transition to Upper Body Strength

39:00-49:00 Upper Body Strength

49:00-56:00 Transition to Conditioning

56:00-71:00 Conditioning

71:00-75:00 Cool-down

Plyometrics/Balance

2 sets of 10 (5 each leg) of both movements

Linear Band Lunges (VIDEO)

2 sets of 12 (6 each leg)

Sprint Jumps (VIDEO)

Lower Body Strength

10 minute block

Back Squat 5x4

*increase weight from last week

Upper Body Strength

10 minute block

Double DB Bench Press 5x4

Gorilla Rows 5x4 (2 each arm, VIDEO)

*increase weight from last week

Conditioning

Every 3 minutes for 15 minutes

200yd shuttle retest

*if you move the bikes and go from wall to end of the turf you should be able to get 25yd running zones for this, 8 total lengths/4 down and backs…if you needed you can do to 20yd zones and do 10 total lengths/5 down and backs

*Push HARD on these shuttles, should be around 1 minute of work and 3 minutes of rest