Workout of the Day
A. 3 Sets:
- Row or Bike 60 seconds
- Alt. Spiderman Lunge w/ Hip Lift and Rotation x 3-4 per
B. 3 Sets:
- Seated Box Jump x 1.1.1 – Rest 2-3 seconds between jumps; 90 seconds between sets
C. Build to a 1RM Back Squat
- Set 1 – 50% of possible 1-RM x 5 reps
- Set 2 – 75% of possible 1-RM x 3 reps
- Set 3 – 85% of possible 1-RM x 1 rep
- Set 4 – 90-95% of possible 1-RM x 1 rep
- Set 5 – Test 1-RM
- Set 6 (optional) – Exceed Set 5 weight
D. For Time:
- Row 500m
- Wallball x 50 (20/14lbs to 10/9′ Target)
