Bench Press 5x5 up 2.5 from last week (2 min rest in between sets)
Barbell Step ups 1 each leg on the minute for 10 minutes up 2.5 from last week
(*Use a box tall enough so when your foot is on the box your hamstring is parallel to the floor.*Place the weight on your back in a squat position and stand up so both feet are on the box, then step down, start out with a manageable weight with good form)
Deadlift work up to your current 5rm
Sprints
10 rounds of:
50m sprints
*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints
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