Because yesterday was an "easy" day today I ramped it up a bit and did both strength and some power/sprint training.
Warmup: Ankle mobs, Wall slides, tabletop hamstring, tabletop hip rotators, Indian clubs, low box hip flexor, 1/2 kneeling adductor, KB arm bar.
Workout: Incline DB bench 2 x 5 @ 75; Face pulls 2 x 12 @ 50; KB swings 2 x 6 @ 32 kg. supersetted w/ box jumps 2 x 5; Sumo deadlift w/Fat Gripz 3 x 3 @ 225; KB Suitcase carry 2 x 75 yds. @ 32 kg.
Med ball circuit: Wall dribbles 2 x 15 sec. @ 4 lb; Chest pass 2 x 12 @ 6 lbs; Alt. hip toss 2 x 12 @ 6 lbs; Soccer throw 2 x 8 @ 6 lbs. This was speed-strength work, emphasis on speed.
Sprints: 8 x 50 yds., walk back for recovery.
Comments: Good training session and even with this variety it only took 65-70 minutes.
Train and train smart!
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