06.30.2021

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)

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