Warm Up
Row 250m
Group Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- Box Jump/Step Down x 3
Workout of the Day
A. Back Squat – 1RM
Use the following percentages when building to today’s 1RM:
- Set 1 – 60% 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
B. 3 Sets
- Row 500m
Rest EXACTLY 3 minutes between. Score is total working time (rest included).
