6.01.2017

 In Workout of the Day

Warm Up

Row 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 30X1
  • Burpee Broad Jump x 3

Workout of the Day

A. 6 Sets – Back Squat

  • 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 @ 95-100+%

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″)

 

Leave a Comment