Back Rack Sandbag Let downs & Gym Sprints
10 touches (5 on each foot)
2 gym sprints
With heaviest bag possible alternating legs, start by standing on top of box. Lower one foot down and tap floor with toe. Weight should say over front leg at all times. Do not rest on lowering leg. Set box height so front knee is at 90 degrees when back toe is touching floor.
Gym sprint starts laying on back flip over and launch into sprint.
6 X 6
Use building sets to build to a heavy 6, Superset with Rows
Bent Over Row
6 X 6
Heaviest weight with good form for all rounds