Day 9

A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups

Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)