Supine Ring Rows (feet on ground) 3x10
Dot Drills
A. 5 sec Isometric BS
4x3 @ 280# - 280# - 310# - 320#
B. 5 sec Isometric FS
4x3 # 205# - 220# - 240# - 250#
20 sec Air Dyne all out after each set of squats
*Except 20 yard Sprint after 2nd set of BS
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