For the sprints I need you to set up one cone for your start point, another 5 meters one direction from your start point and another 15 meters from your start point. You will face the starting cone and begin the sprint by turning laterally and sprinting to the cone 5m away, touch the ground, and sprint 20 meters to the far cone. We’re working on speed and direction change here. Fully recover between each rep and hit 4 on each side.
Continuing to incrementally bump the weight up on our major lifts. You should be 20 lbs heavier on your squat now than W1D1. If you fail a set on the squat or OHP but achieve 13 or more total reps then I want you to try the weight again on Thursday. If you get less than 13 total reps then go back to your W1D1 weight. Set failures with less than 13 total reps achieved will start again at their weight from 3 weeks prior at any point during this program.
Straight forward engine builder to cap the training off.