Power and Performance

Warm-Up
• Rubber Band Bench 5 5 5 5
• DB Press 5 5 5 5

 Back Squat w bands 5 5 5 5
 Bar Hip Drive 10 10 10 10

^ Clean Pull 5 5 5 5
^ Single arm shrug 5 5 5 5

Ladder drills 20 reps any drills
Hurdle hop stick burst 10 reps (hold landing then short sprint)
300 shuttles 2 reps
Impact Abs 50 med ball crunch w med ball drop on abs