Off Season 7 Week 8 Day 3

Day 3 Speed Work French Contrast: 5 rounds Front Squat from pins - 1 Weighted Jump - 3 Split Jump - 3/3 Pop up to broad Jump - 1 (Do 1-2 warm up sets of FS before moving to heavy singles) Group Stations*** Station 1 Rope Climb or Towel Pull Up pause reps - 5 Rope Rows - 10 (or use a towel over a bar for slant rows) Reverse Hyper - 20 reps Station 2 Sled push & drag - 150ft (75ft each back to back) KB Rotational Swing - 5/5 KB Gorilla Row - 30 seconds Station 3 Single Leg Lateral Jumps - 2/2 Bamboo Bar Press - 10 or Single Arm Stability Press - 5/5 Plate Pinch - 30 seconds Station 4: Contrast: Med Ball Drop Down Plyo Push Up - 5 Med Ball Chest throw - 5 Med Ball Rotational Slam - 5/5 ***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.