Power Lifting 12/16/12
Warm Up
Partner Med Ball Rotational Throws x15 reps
Banded Good Mornings x30 reps
Partner Banded Broad Jumps
Strength
Pause Squats with a Tempo, work to a heavy set of 3-5 (Tempo is 33x2)
Rep Scheme 12,10,8,7,6,5s or 10,8,6,4,3s
Muscle Builders
100 Meter Lunge
Men - 95,75,65
Woman - 60,50,40
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