Contrast / Complex Training – Lerrone Richards

Banded assisted plyos – 10 reps x 3 sets

Back step punches – 5 reps e.s. x 3 sets

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Trap Bar Deadlifts – 3 reps x 3 sets

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Loaded CMJ – 5 reps x 3 sets

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Rack Bench Press – 3 reps x 3 sets

MB Throw – 5 reps x 3 sets

DB Prone Row – 8 reps x 3 sets

Single Leg Trap Bar Pull – 3s x 3 reps x 3 sets

Plyo Box A-Drives – 5 reps e.s. x 3 sets

Max Effort Pallof ISO Holds – 3s x 5 reps x 3 sets

Kneeling Med Ball Rotational Throws – 5 reps e.s. x 3 sets

Single Arm Holds on Med Ball – 30 secs e.s. x 3 sets