5.15.2017

 In Workout of the Day

Warm Up

Run 250m

Then 2 Rounds of:

  • Goblet Squat x 8 @ 30X1
  • Box Jump/Step Down x 5

Ankle and Hip Mobility

Workout of the Day

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

Back Squat @ 30X1

  • 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%

*Compare numbers to 3.20.2017

B. 1 Set

  • Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on 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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