Warm Up (10-15minutes)

Sled pulls- 6 return trips (60 yards)

Main Exercise (20 minutes)

Sumo Dead lift 1rep max

Accessory Work (20 Minutes) 

1. 4 sets of 10 plyo swing jumps
2. Inverse Curl 3 sets of 10reps
3. Single Leg Hip/Quad machine 3 sets of 10 reps
4. reverse hyper 3 sets of 10 reps

Mandatory Conditioning (15 minutes Of Work with 30 seconds break between rounds) 

1. Farmer walks 4 return trips(400 meters)
2. Mobile Belt squat walks 4 return trips(400 meters) 

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)