Power Athlete

 In Power Athlete

DO SPRINTS FIRST
Rest as needed between sprints. You should be able to go 95-100% each time.

Sprint 5-8 Rounds:

50 yds

Then

Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)

Collegiate
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM)
Floor Press 5, 5, 5

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