Preseason 7 Week 9 Day 2

Day 2 [Warm Up] Sled Drag - 3 minutes Knees over Toes Warm Up protocol Single Leg Hops - 3 x 3 [Power] 3 sets Med Ball Slam - 5 Band Snap Downs - 10 [Strength] DB Bench - 4 x 4*** - Ring Rows - 10 - Band Pull a Parts - 10 ***utilize 5/3/1 method [Accessory Circuit] 2-3 rounds Barbell Shrugs - 10* pause reps DB Skulls - 10 Reverse Hyper thru bands - 10 [Run] 10 minute jog to warm up Medium length Hill Sprints 8 x 20 seconds Same set up as last week, but longer up the hill. Run the first two at 50-60%, the third at 80%, and then 5 at 100% effort. Walk down and rest 2 additional minutes between each of the 5 max effort sprints.