Mobility and Line Drills
Strength and Conditioning Workout
Back Squats 10 Sets of 3 Reps (Speed Sets)
Dead Lifts 5 Sets of 2 Reps (Speed Sets)
Rest 5 Mins
Heavy Prowler High Bar Push 4 x 50 Meters 180M/90W (2 – 3 min rest between)
Coaches Notes: On the Speed Sets athletes should group up 4 – 5 per station. Each athlete should find a challenging weight and rotate through the 10 Sets of Back Squats. Immediately after completing 10 Sets of Back Squats more directly to 5 Sets of Dead Lifts.