Speed BS/FS

Strength
A.  Speed Back Squat 10x2 @  175# (50%) - Rest 30 sec between

B.  Speed Front Squat 10x2 @ 140# (50%) - Rest 30 sec between

C1.  Anterior Loaded BB Step-Ups 3x8 each @ 89#
C2.  Pump Thrusts 3x50 @ 40# DB
C3.  Prone Raises 3x10 each side

D.  Reverse Sled Drag 8 x 20 yards @ Sled + 180# for 1st 4 and 135# for last 4
*Rest 30-60 sec between

E.  Full GH Raises (toes slightly inward) 3x10 @ BW