2.18.2015

 In Workout of the Day

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

Leave a Comment