Explosion–Nov. 2016

All workouts equal a volume of 1

Medicine Ball Throw

1) 8×1 Counter Clockwise Throws (20/14; 10/6)

For yards

2) 8×1 Clockwise Throws (20/14; 10/6)

For yards

3) 8×1 Forward Facing Overhead Throws (20/14; 10/6)

For yards

Jumps

1)8×2 One-legged box jumps

For height

1 rep per leg

2) 8×3 Vertical Jump

Set ring to max height and touch with 2 hands

Minimal time between reps

3) 8×1 Long Jump

Running jump for distance

Sprints

1)6x100m sprints

Rest 1:30 between each

2) 4×40 yard down and back

Rest 2:00 between each

3) 4xFootball field shuttle run

10 yd and back, 20 yd and back, 30 yd and back, 40 yd and back

Rest 2:00 between each