Broad Jump 5x5
Barbell Reverse Lunge Front Foot Elevated 3x8 - 135lbs
Pull-Throughs 3x10 - 140lbs
DB Offset Barbell Bends 4x10 - 25lbs

DB Floor Press 4x12 - 150lbs
1A Straight Arm Pull Downs 4x8 - 100lbs
1B Face Pulls 4x10 - 120lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x8 - 160lbs
2B Zottman Curls 3x8 - 30lbs

WS4SB Week 7

Bench Press 5RM - 245lbs
Chinups 2x max reps - 10-12
1A DB Rows 4x12 - 55lbs
1B Seated DB Power Cleans - 60lbs
DB Shrugs 4x15 - 150lbs
Hammer Curls 3x10 - 30lbs

Flat DB Bench Press 4x12 - 150lbs
1A Chinups 3x8
1B Facepulls 3x10 - 100lbs
DB Side Press 4x8 - 55lbs
2A DB Shrugs 3x10 - 170lbs
2B Zottman Curls 3x10 - 30lbs

Deadlift 3RM - 325lbs
Barbell Stepup 3x8 - 155lbs
Romanian Deadlifts 3x8 - 185lbs
Ab Circuit

WS4SB Week 6

(1 Week Break for Spring Break)

Incline Barbell 3RM - 215lbs
Floor Press 2x Max Reps - 150lbs x 12reps
1A DB Rows 3x12 - 55lbs
1B Scare Crows 3x12 - 20lbs
DB Shrugs 3x15 - 150lbs
Hammer Curles 3x12 - 25lbs

Broad Jump 5x5
Reverse Lunges Front Foot Elevated 3x8 - 125lbs
Pull Throughs 3x10 - 140lbs
DB Side Bends 3x10 - 80lbs

Flat DB Bench Press 4x12 - 130lbs
1A Chinups 3x8
1B Face Pulls 3x10 - 100lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x10 - 160lbs
2B Zottman Curls 3x10 - 25lbs

Deadlift 5RM - 305lbs
Barbell Step-Up 3x8 - 135lbs
Hyper Extension 3x12 - 25lbs

Broad Jump 5x5
Barbell Reverse Lunge Elevated 3x8 - 125lbs
Pull Throughs 3x10 - 150lbs
DB Side Bends 4x12 - 80lbs

WS4SB Week 5~

BB Incline Pres 5rm - 215lbs
DB Floor Press 2xmax reps - 130lbs ~15reps
1A DB Rows 3x12 - 50lbs
1B Scarecrows 3x12 - 20lbs
DB Shrugs 3x15 - 140lbs
Hammer Curls 3x15 - 20lbs

Incline DB Bench 4x12 - 130lbs
1A Chin-ups 3x8
1B Face Pulls 3x10 - 100lbs
L - Lateral Raise 4x12
2A DB Shrugs 3x8 - 160lbs
2B Zottman Curls 3x10 - 25lbs

Rack Pulls 3RM - 345 for 3, 375 for 1
Step-up BB 3x8 - 135
romanian deadlifts - 175lbs