5.21.2018

 In Workout of the Day

Warm Up

Row or Assault Bike 3 minutes

Ankle and Hip Mobility

Then 2 Rounds of:

  • Prisoner Good Morning x 5
  • Squat Jump x 5

Workout of the Day

A. 6 Sets – Back Squat @ 30X1

  • Set 1 – 3 reps @ 80-85%
  • Set 2 – 2 reps @ 85-90%
  • Set 3 – 1 rep @ 90-95%
  • Set 4 – 3 reps @ 85-90%
  • Set 5 – 2 reps @ 90-92%
  • Set 6 – 1 rep @ 92-95%

Rest 2 minutes between.

B. 1 Set

  • Back Squat @ 30X1 for Max Unbroken Reps @ 85%

C. Complete as many rounds and reps as possible in 10 minutes of:

  • Burpee Pull Up x 5 OR Burpee Muscle Up x 3
  • Alt DB Snatch x 10 (50/35lbs)
  • Wallball x 15 (20/14lbs to 10/9′ target)

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