Warm UP:
5 min Jump/ DU practice
2X's:
3 pull ups
6 push ups
12 jump lunges
3 walk walks

Mobility:
Athletes choice. 

Progress Assessment Week:
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press
Max Broad jump toe to heel
Max Box Jump height
 

Workout:
5 min AMRAP
clusters 125/85#
Cluster= squat clean & thruster

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