Here is a sample day of strength training at TSS, every day is different, but the goal is the same... get stronger and better. If you are interested in learning more about our online training program, check this out. 
1. Box Jump 12-15 single hits

2. Senders 3 sets of 6-10 hits
-you can hop over kegs, hurdles, paralletes, plates, or nothing at all, just hop in a controlled manner, make sure you add a flip at the end, its crucial, or you are a huge failure ;p

3. Sandbag bearhug squat 3x8-10
-sub goblet squat if necessary, this is for mobility only
-a second video of sandbag bearhug squats, they are a favorite of mine for mobility

4. Squat 5-5-5-3-3-3
-no guts no glory, but make sure you get appropriate depth

5. Hollow Rocks 30/30 x 6
-30 seconds on, 30 seconds off x 6 minutes, try to rock the entire last minute (or two) without resting

6. Sleds 5 minutes


Don't forget to check out my Strength & Conditioning for Athletic Domination Seminar in the UK coming May 14th at Strength & Performance in Manchester! Its going to be an amazing time with tons of ass kicking going on!!  See you there.