Recommended Warm Up (15 Minutes):

600m Run

Hamstring Stretch

Calf Stretch

Leg Swings


Line Drills:

-High Knees

-Butt Kicks


-Open Hips

-Close Hips

-5 Hard Steps off the line


4 x 600m Run @ 80% Effort

1 Minute Rest after each run


*This should take 12-15 Minutes.  Rest exactly 1 minute after each run.  This should be an 80% effort each run.


Bench Press



*Work up to 3 heavy sets.  You can do all 3 sets at the same weight or add a little weight each set.  You should have plenty of time, about 25 minutes for this.


Weighted Strict Pull Ups



*Superset this with bench press.  Do 5 Strict Pull ups after EVERY set of bench press including warm up sets.  If you can, work up to adding some weight to your pull ups.

Skill Work