Warm Up
Row 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds
- Box Jump x 5
- Goblet Squat x 10 @ 20X1
- Good Morning x 10
Workout of the Day
| A. |
| Every two minutes, for 12 minutes (6 sets): |
| Back Squat |
| *Set 1 – 5 reps @ 55% |
| *Set 2 – 5 reps @ 65% |
| *Set 3 – 3 reps @ 75% |
| *Set 4 – 2 reps @ 85% |
| *Set 5 – 2 reps @ 90% |
| *Set 6 – 1 rep @ 95% |
| -Rest 2 minutes then: |
| B. |
| Every 3 minutes, for 6 minutes (2 sets) of: |
| Back Squat x 1 rep @ 101-105% |
C.
10 minutes @ 85% of:
- Row 150
- KBS x 10
- HSPU x 5
Rest/Walk 2 minutes
10 minutes @ 85% of:
- Box Jump Over x 5
- Pull Up x 10
- Sit Up x 15
