Workout 4: 4th workout for Football team Week 1

This was the final lifting and running day for the team I work with.

We are in a Mass phase so we are lifting at 10 rep max weights with the focus on 90 minute rest between sets.

1.  Bent over row
2.  Pull ups
3.  Deadlift
4.  Squat
5.  Shoulder retractions/Reverse Fly


Additional exercises for groups that end early:  Bicep Curls, Leg Press, Seated row, One arm dumbbell row

Sprints

40 yard sprints 5
100 yard sprints 5

Bonus:  I worked out with them to show off! lol I'm stronger than a bunch of 15, 16, and 17 year olds!