Concentrate your warmup on shoulders, lower back, midline, and posterior chain. Also go out and run a few sprints, starting at about 50% effort and building up to around 90% prior to starting the workout.
Strength(Squat or Power Clean, Athlete's Choice):
On the 3:00 x 3 Sets:
3 Power Clean
7 minutes to build to First Working Set at 80% & Build
Workout:
7 rounds for time of:
11 body-weight deadlifts (Goal: 45 sec or less per set)
100-meter run (Goal: 45 sec or less per set)
*Target time: 12 min. or less
Finisher:
3 Sets
6 Single DB OH box step up R
6 Single DB OH box step up L
5 Tall box jumps
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)