Monday

• Warmup: 10 minutes - Jump Rope & Lateral Jumps (Skaters)

• Power Snatch – 3 sets of 5 reps

• Sled Pushing – 3×8

• Front Squat – 4×6

• Hamstring Curl – 3×10

• Lunge Walks with Trunk Twists – 3×10

Tuesday

• Wall Ball & Stretch

Wednesday

• Warmup: 10 minutes - Agility Ladders

• Power Clean & Press (Jerk) – 3×5

• Medicine Ball Pushups – 3 x max

• Bench Press – 3×6

• Lat Pulldowns – 3×8

• Straight-Leg Deadlift – 3×10

• Calf Raises – 3×15

Thursday

• Wall Ball & Stretch

Friday

• Warm-Up: 10 minutes - Sprinter Drills

• Power Clean – 3×5

• Box Jumps – 3×6

• Back Squat – 4×6

• Leg Raises – 3×10

• Good Mornings – 3×10

• Military Press – 3×10