Warm Up
Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 30X1
- Good Morning x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
B.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Pull Up x 10
- Wallball x 15
- Run 250m
