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