2.01.2016

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

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