Legs (Speed & Strength)

05-06-2008
Warm-Up:
Run 400 Meters @ 6 Speed
20 Air Squats
Run 400 Meters @ 7 Speed
20 Air Squats
Run 400 Meters @ 8 Speed
20 Air Squats
Run 400 Meters @ 9 Speed
20 Air Squats
Run 400 Meters @ 10 Speed

Front Squat + Dead Lift Combo (Working up to max on front squat)
Front Squat 5-5-3-3-2-2
+
Dead Lift 7-7-5-5-3-3

Sprints (6 Lengths Each)
Two people sprint from baseline to foul line – rest 10 seconds – then back.
One person does 20 Goblet Squats w/ 70lb dumbbell
Switch

Zercher Squats + Frog Jumps
21-15-9
Zercher Squat @ 115 lbs
Frog Jumps