Strength:  ALL Speed DL 6x1x 60% Conjugate: A1:  Banded  Bench 5x3x 50%+purple or red bands A2:  Two handed KB bent over rows 5x10x 55/70# B1: Explosive push-ups 3x10 on 45# plates (stack 2 on each side) B2: Rack band pulls 3x20 (put band around pull-up bar and with hands 12 inches apart pull band to your eyes) B3: KB Romanian DL 3x 10 55/70# GPP: 15 wall ball sit-ups 15 supermans 15 lateral jumps over med ball 3 rds Endurance: 50 double unders 400 m run 30 box jumps 20/24 400 m run 10 push-ups 3 rds