Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle & Hip Mobility
Then Rounds
- Goblet Squat x 5 @ 32X1
- Burpee Broad Jump x 1 length
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 (2 Sets)
- Back Squat x 6-8 reps @ 70-75%
C.
Complete as many rounds and reps as possible in 8 minutes of:
- Double Under x 30
- Wallball x 20
- TTB x 10
D. 2 Sets
- D1: Couch Stretch x 90 seconds per
- D2: Lying Ext Rotation x 12-15 per @ 2010
