Jan 17

Workout #1 warm up
Throw medicine balls
10 rotational rt and lt
10 thrusters
10 chest pass
3 rounds

workout #2 DB Complex
DL +
Hi-Pull +
Bent-over Row +
Front squat push press +
Upright Row +
Split Jump (with DBs in hands at side)
6x of each movement (12x for Split Jump)
4 rounds increasing in wt

workout #3
Front Squat @ men 115# women 75# OR Back Squat @ men 135# women 95#
100 reps, rest as needed BUT ...
Each time the bar is racked the player must do 10x Burpee Pullup

workout #4
400 run
100 rope jumps (30 double unders)
4 rounds

Then:
Cool down