Saturday speed squat and speed conditioning
Warm up with 10 GHD 5 box jumps 5 sets
Then
100 lateral steps in a bent leg position each side
200m backwards run
Then
Speed squats from low box
15x2 @50% of 1 rep max
Heavy prowler 40 yards rest as needed but no longer then 2 min. 12 sets
Or heavy stairs
Or heavy hill sprint
Hit some six pack muscles to failure multiple times
Done
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