1) Front Box Squat 60 HC-4×8
>>>GH Sit-Up Press x6(2) W/ Med Ball

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

3) Hang Clean 60-4×5

4) Jammer Split Jerk (Alt legs ) 4×4/4
>>>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