3-5 x 40yd
5-7 x 20 yd
*After a thorough warm up, sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM)