Monday
4*5 bench
4*5 parallel squat
3*40 BB toe raises
4*20 bent over bb rows
2*20 overhead DB press
2*20 EZ Bar Curls
2*20 bent over DB rows
10*100m sprints

Tuesday
Tire Flip 50m + 100m sprint at 0m, 25m, 50m
2 mile run
5*40m sled sprints

Wednesday
5*5 Deadlift
5*5 Jerk Press
1*10 Behind the Head Military Press
4*20 Triceps Extension
3*15 DB Pushups
2*20 DB curls
2*20 DB Flies
50 Stair Sets

Thursday
Cone Drills
2 mile run
Jump rope circuit


Friday
10-8-6-4 bench
10-8-6-4 parallel squat
3*40 BB toe raises
4*20 bent over bb rows
2*20 overhead DB press
2*20 Ez Bar Curls
2*20 bent over DB rows
20m-40m-80m-100m-100m-80m-40m- 20m sprint ladder

Sunday

5*5 Power Clean
5*5 Jerk Press
1*10 Behind the Head Military Press
4*20 Tricep Extension
3*15 DB Pushups
2*20 DB curls
2*20 DB Flies
50 Stair Sets