5.31.2018

 In Workout of the Day

Warm Up

Row 300/250m (No Straps)

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 7 @ 30X1
  • Scap Pull Up x 5
  • 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. In teams of 2, partners alternate full rounds to complete 4 Rounds each of:

  • Wallball x 20 (20/14lbs to 10/9′ target)
  • Box Jump Over x 10 (24/20″)

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