1) Front Box Squat 55HC-4x8
>>>GH Sit-Up Press x6(2)

2) DB Jump Shrugs 4x8
>>>DB Up-Right Row 4x8

3) Hang Clean 60-4x5

4) Jammer Press (Front Press alt legs) 4x5/5
>>>Reverse Hypers 4x6(Hold at top)

RUNNING:

Stance and Starts
1. "Bang the blocks" ie horizontal sprawl out on turf X8

2. Ladder "40" starts.
Good stance. Have some one call "set…go"
5yd. X5
10yd. X5
15yd. X5
25yd. X5
35yd. X5
40yd. X5

3. Finish with stretch/abs