Warm Up
Row 300m
Dynamic Drills
Hip Mobility
2 Rounds
- 10 Goblet Squats @ 20X1
- 5 Box Jumps/Step Down
Strength/Skill
A: Find 1RM Back Squat
| Use the following percentages when building to today’s 1RM |
| * Set 1 – 50% of possible 1-RM x 5 reps |
| * Set 2 – 75% of possible 1-RM x 3 reps |
| * Set 3 – 85% of possible 1-RM x 1 rep |
| * Set 4 – 90-95% of possible 1-RM x 1 rep |
| * Set 5 – Test 1-RM |
| * Set 6 (optional) – Exceed Set 5 weight |
MetCon
3 Rounds
- Row 60 seconds for max calories
- Rest 3-4 minutes between efforts
Record calories for each round
