Bodyweight: 183 lbs
Warmup: Eccentric hammer curls
2×10 @ 15#
1×10 @ 20#
Main effort
One leg front lever holds
LL: 10s
RL: 10s
LL: 10s
RL: 6s
Ice cream makers
5, 5, 5
Barbell OH deadlifts
185×15
185×13
185×10
Bent over UH rows
155×10
155×10
155×8
Secondary effort
105 yard sprints w/ 35 yard shuttles: 5 reps
140 yard sprints w/35 yard shuttles: 3 reps
Hard, medium, easy hill sprints back-to-back
Cool down
Foam roll lower body