Warm Up
Row 250m
Dynamic Drills
Then
- Squat to Stand x 10
- KBS x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 5 Sets
- A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between singles then proceed immediately to A2.
- A2: “Tall” Box Jump x 1.1.1.1.1 – Rest 3 seconds between jumps
-Rest 2 minutes between sets
B.
In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
- KBS x 15 (53/35)
- Push Up x 12
- Pull Up x 9
