2.08.2016

Jumprope 3 minutes

Dynamic Drills

Ankle & Hip Mobility

Then

  • Box Jump/Step Down x 5
  • Goblet Squat x 10 @ 32X1
  • Good Morning x 10

Workout of the Day

A. Back Squat –

Every two minutes, for 10 minutes (5 sets):

  • *Set 1 – 5 reps @ 55-60%
  • *Set 2 – 5 reps @ 65-70%
  • *Set 3 – 3 reps @ 75-80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 2 reps @ 90%

B. 

Every two minutes, for 4 minutes
Back Squat x 4-6 reps @ 80-85%

C.

EMOM for 10 minutes

  • Odd – Thruster x 10-12 (95/65)
  • Even – Box Jump Over x 10-12 (24/20″)

D.

Couch Stretch x 2 min per

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