Part 1: Strength

5 sets of:

3 Bench press

5 Front Squats

Notes: Athletes will have Roughly 15mins to get in these 5 sets. The weight should be consistent Across all sets. Looking for something that allows us to move quickly and efficiently over all sets with 2mins rest between sets.

Part 2: Accessory

3 Sets of:


5 Glute Ham raises / Glute Ham negatives

10 Strict Toes to Bar

30 Abmat Sit-Ups

40 Good Mornings 45/35 lbs