5.22.2017

 In Workout of the Day

Warm Up

Row 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 6
  • Box Jump/Step Down x 3

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 @ 90-95%
  • Set 6 – 1 rep @ 95-101%

Rest 2-3 minutes between.

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

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

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