Warm Up 

1. sled pulls with body weight 

Main Exercise (20 minutes)

Sumo Deadlift on 4 inch mats- max

Back attack  3 sets of 10 reps

Accessory Work (20 Minutes) 

1. 4 sets of 10 Reps of Weighted jumps on belt squat machine 
2. Inverse Curl 3 sets of 10reps with minimum resistance 
3. Single Leg Hip/Quad machine 3 sets of 10 reps
4. Westside hand grip machine 3 sets of 30 reps

Joint Integrity/PreHab/Concussion Limiting Training 

1. Lying Hamstring Curls with ankle weights 100 reps
2. Hip Joint Mobility (John Quint Protocol) 
3. Seated Calve Raise superset with Seated Leg raise 5 sets of 25 reps
4. Head and Neck Isoltaor™ (Mark Asanovich Protocol)