Week 3: Day 2

Running
1 set of (10) 20 yd sprints followed by 1 set of (10) 40 yd sprints
- 2 minutes rest between sets
- 6 sec rest between 20 yd sprints, 12 sec rest between 40 yd sprints
- Sprints are to be run at 90-100% effort
- Do not cheat the rest, only rest the allotted time for each sprint


Assistance Work
Superset 1
3 sets of:
12 Split Squats (6 each leg) (Either front of back rack position is fine)
12 DB Side Lunges (6 each leg)
6 Straight Leg Deadlifts
- 1 min rest between sets

Superset 2
3 sets of:
8 DB Rows (Heavy)
8 Weighted Dips
8 Tricep Pushups