2.4.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle and Hip Mobility

Then in teams of 3, partners alternate to complete 2 rounds of:

  • Partner A – Row or Run 250m
  • Partner B – Hold the bottom of Goblet Squat
  • Partner C – FLR on floor

Workout of the Day

A. Every 2 minutes for 10 minutes, complete:

  • Back Squat @ 30X1

-1st Set – 5 reps @ 55%

-2nd Set – 5 reps @ 60-65%

-3rd Set – 3 reps @ 65-75%

-4th Set – 2 reps @ 75-80%

-5th Set – 2 reps @ 80-85%

B. Every 2 minutes for 4 minutes, complete:

  • Back Squat x 4-6 reps @ 30X1 @ 85%

C. 2 Sets

Complete as many reps as possible in 4 minutes of:

  • Front Squat x 7 (95/65)
  • Burpee x 7
  • KBS x 7 (53/35)

Rest 4 minutes and then pick up where you left off.  

 

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