#30 DB thrusters. (Front dumbbell squat, explode out of the bottom squat to a push press overhead - finish with arms fully extended straight up and ears forward of biceps (not in the frontal plane).
Push ups hand release
Once a week i do hill repeats. Hill repeats are a great way to build strength and speed especially if you are short on time. I can find a shady hill and complete them any time during hot summer months. In the winter, look for a sunny hill or one protected from wind by...