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FREE SPEED WORKOUT

Below we will be giving you a speed workout that you can do on a weekly basis to help your 40 time decrease and to help with overall speed I hope this can help! 



Also, if you are a WR and would like a WR SPECIFIC GYM workout routine to follow for 4 months, checkout the link below! We give you over 400+ different exercises with the exact sets/reps for each one! It’s not a basic plan to have to lift like a bodybuilder, it will help you lift like an athlete. 


https://www.firstdowntraining.com/product-page/16-week-wr-gym-workout-plan





SPLIT 1


Barbell Jump Squats

(3x8)


Superset with



Box Jumps 

(3x8) 







SPLIT 2


Power Cleans 

(5x8)



Superset with 



1 Arm DB Snatch

5x8 each side 





FINISHER