Strength
A. Front Squat 5 @ 175#, 5 @ 195#, 4x5 @ 215#
B. Good Mornings 3x12 @ 95#-105#-115#
C. Press 5 @ 135#, 5 @ 145#, 4x5 @ 155#
D1. Strict Pull-Ups 3x10 @ BW
D2. BB Rows 3x12 @ 115#
Durability
Knee Extensions w/ band
Shoulder ER w/ band
Plyos/Speed
A. Peacock Agility x 4
B. 30 yard short shuttle x 4
C. Channel run/backpedal x 4
D. 40 yard Sprint x 10 (8 w/ 20# vest, 2 without)
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