Warm- up
Warm up with 10 minutes Agility Ladders (Stretch some between ladders)
6x 30/15 second intervals of random squat sequence of Squat, Jump Squat, TuckJump, Hell Hold.
–
Work up to a Heavy-ish OHS (about 70%) +
Sprint specific Warm up
Focus on changing gears. Grind explode…
10x Goblet Squat @ Heavy KB (53#-70#) +
3x Sprint Down the lane
Three sets.
Rest as needed between each set.
8x OHS @ 60-65% + 1x Broad Jump + Sprint Down the lane
Three Sets.
Rest as needed between each set.
–
