Warm Up
Run 200m or Bike 400m
Dynamic Squat Mobility
Then, 2 Rounds:
- Back Squat x 10
- Burpee Broad Jump x 5
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 – 4 reps @ 75%
- Set 5 – 6 reps @ 65%
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
