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WR Free Speed Gym Workout

Split 1

Power Cleans 5x5


Superset with


1 Leg Box Jumps (use a smaller box if needed) 5x8 each leg


1 minute 20 seconds rest in between sets



Split 2

Dumbbell Jump Squats (as you squat when you get to the bottom- drop the dumbbells then jump up) 5x8 reps


Superset with


Dumbbell 1 Arm Snatch 5x6 reps each side



1 minute rest in between sets



If you guys would like an 8 week WR gym & field workout plan with over 500+ gym exercises and on field route running, release, catching and skill drills checkout the link below! ⬇️⬇️




Split 3


Med Ball Slams 5x8 reps


Superset with


Med Ball Side Rotation Throws At A Wall


5x6 reps each side


1 minute 20 seconds rest in between sets




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