RUNNING DRILLS & DE BENCH

Running Drills

• Hops 3x 
• Wall Pull Drills 3x20/sd 
• Wall Lean Pull Drills 3x20/sd 
• Front Lunge 3x10/sd
• 4 Rounds:  Run 1 min @ 94-96 bpm pace
• Charlie's Angels
• Arms Behind Back
• 1 Round:  Run 4 min @ 91 bpm pace

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Dynamic Effort Bench Press

• 8 sets x 3 reps
  
• 50% of 1RM
• Rest 45sec between sets

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