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