Off Season 7 Week 4 Day 3

Day 3 Speed Work Back Squat - 5, 4, 3, 2, 1 NO BANDS Group Stations*** Station 1 Rope Climb or Towel Pull Ups (5-10) Pike skull crusher Station 2 Sled push & drag - 150ft (75ft each back to back) Sledgehammer - 10 or Med Ball Slams - 10 Station 3 Box Jumps - 3 Bamboo Bar Press - 10 or Single Arm Stability Press - 5/5 Plate Pinch - 30 seconds Station 4 Belt Squat Walks - 1 minute KB Gorilla Row - 30 seconds Reverse Hyper - 20 reps ***when programming this workout for large groups/teams, divide the athletes into groups of 4. Have each sub group start on a different station and cycle thru the movements for 12 minutes and then rotate all groups. If using this workout for a small group or single athlete, have them complete 2-3 sets of each exercise before rotating to the next sub station.