Complete your Oak strength depending on whatever day you left off. Then pair up and complete 7 banded runs each. For these, you’ll wrap a green (or two blue) band around the runners waist and “hold” them back as they run across the gym. Create enough tension that they have to lean forward and make quick steps, taking about 4-6 steps per mat. The runner should have to fight to get down the gym, but not be completely exhausted by the end. Here’s a video from CF Football explaining the banded sprint: 

Strength

Oak Strong (Day 4)

Conditioning

7 x Banded Sprint