Actually I was planning on sprinting later.

10x50 yards

Shoot!  I just looked below at the totals and we need to push it a bit more.  10,000 isn't a small number.

Bench:

Work up to an EIGHT rep max:

45

95

135

185

205

215

225

245

255

265

...

DB Floor Press

70x15; 80x15; 90x15

DB Lateral Raise

50x12;50x12; 50x11

Shrug:

15x455; 15x 505; 12x535

Prowler:

10x40

Pull up totals=5254

Push Up totals=6191

Dip Totals-8183

Prowler Totals: 22,700 yards