5.14.2018

 In Workout of the Day

Warm Up

Run 250m

2 Rounds of:

  • Dislocate x 10
  • Good Morning x 10
  • OHS x 10

Ankle and Hip Mobility

Workout of the Day

A.  Back Squat @ 30X1

Every 2 minutes, for 10 minutes (5 sets):

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%

B. 1 Set

  • Back Squat x Max Unbroken Reps @ 80%

-athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

C. In teams of 2, complete 4 rounds of:

  • Wallball x 40 (20/14lbs to 10/9′ target)
  • Run 400m

-Partition the reps however you see fit, and stay with your partner on the run.

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