Warm Up
Row 300m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 32X1
- Squat to Stand x 10
- KBS x 10
Workout of the Day
A. 5 Sets – Back Squat
- *Set 1 – 6 reps @ 65%
- *Set 2 – 4 reps @ 75%
- *Set 3 – 2 reps @ 80%
- *Set 4 – 2 reps @ 85%
- *Set 5 – 1 rep @ 90%
B. Back Squat x Max Unbroken Reps @ 85%
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. If you hit more than 6 reps last week, then add 5-10lbs. If not, use the same load as last week and try to increase the number of reps.
C. For time:
Row 1000m or Run 800m
Then, 5 Rounds of:
- Burpee Box Jump Over x 5 (24/20)
- KBS x 10 (70/44)
- Wallball x 15 (20/14)
