Warm Up
Run or Row 250m
Dynamic Drills
Ankle and Hip Mobility
Workout of the Day
|
A. 8 Sets Every 2 minutes, complete: |
| Back Squat @ 20X1 |
| *Set 1 – 5 reps @ 55% |
| *Set 2 – 5 reps @ 65% |
| *Set 3 – 3 reps @ 75% |
| *Set 4 – 2 reps @ 85% |
| *Set 5 – 2 reps @ 90% |
| *Set 6 – 1 rep @ 95% |
| *Set 7 – 2 reps @ 90% |
| *Set 8 – 1 rep @ 90% |
B. 3 Sets
Complete as many reps as possible of:
- 60 seconds – Ground to Overhead (135/95)
- 30 seconds – Rest
- 60 seconds – Box Jump Over (24/20″)
- 30 seconds – Rest
- 60 seconds – Goblet Squat (53/35)
