5.03.2017

 In Workout of the Day

Warm Up

Row or Run 250m

Group Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 8
  • Box Jump/Step Down x 3

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds

B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • Wallball x 15 (20/14lbs to 10/9 target)
  • Box Jump x 12 (24/20″)
  • TTB x 9

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