Workout 2: Football team Mass Phase

The Second day of the team lift involved back muscles with an emphasis on squatting and deadlifts.  All exercises were done ideally with 90 minutes of rest and at a 10 rep failure range.

1.  Pull up  with partner assist if needed.
2.  Bent over row
3.  Deadlift
4.  Squat
5.  Reverse Fly/Partner Posterior delt flys
6.  Injury Prevention:  Shoulder retractions with a plate

Sprints- All sprints done with a 1:4 rest rate.

30 yard sprints 10
50 yard sprints 5