Warm Up
Row or Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then
- Goblet Squat x 10 @ 32X1
- Box Jump/Step Down x 5
Workout of the Day
A. Back Squat
Every two minutes, for 10 minutes (5 sets):
- *Set 1 – 5 reps @ 45-55%
- *Set 2 – 5 reps @ 55-65%
- *Set 3 – 3 reps @ 65-75%
- *Set 4 – 2 reps @ 75-85%
- *Set 5 – 2 reps @ 80-90%
B.
Every two minutes, for 4 minutes
Back Squat x 8-10 reps @ 65-70%
C. 3 Sets
Against a 3 minute clock:
- Row 500/450m
- Thruster (95/65) x max reps in time remaining
Rest EXACTLY 3 minutes between
D. 2 Sets
- D1: Couch Stretch 2 min Right
- D2: SA Bent Row x 8-10 per @ 2111
- D3: Couch Stretch 2 min Left
