1) Front Box Squat 55HC-4×8
>>>GH Sit-Up Press x6(2)

2) DB Jump Shrugs 4×8
>>>DB Up-Right Row 4×8

3) Hang Clean 60-4×5

4) Jammer Press (Front Press alt legs) 4×5/5
>>>Reverse Hypers 4×6(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