Workout of the Day
A. 3 Sets:
- Bike 1:00
- Quadruped Hip CARs x 2 per
- Alternating Scorpion x 10
B. 2 Sets:
- Sumo Stance Air Squat x 3 @ 3131
- Regular Stance Air Squat x 3 @ 3131
- Narrow Stance Air Squat x 3 @ 3131
C. 6 Sets – Back Squat @ 30X1
- Set 1 – 3 reps @ 70-75%
- Set 2 – 2 reps @ 75-80%
- Set 3 – 1 rep @ 85-90%
- Set 4 – 3 reps @ 75-80%
- Set 5 – 2 reps @ 85-90%
- Set 6 – 1 rep @ 90%+
Rest 2-3 minutes between sets.
D. 3 Sets:
Against a 3 minute clock:
- Row 500/450m
- Wallball x Max Reps
Rest 3:00
