2.13.2017

Warm Up

Run or Row 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 6 @ 20X1
  • Box Jump/Step Down x 3

Workout of the Day

A. 6 Sets – Front Squat @ 20X1

  • Set 1 – 75% x 3 reps
  • Set 2 – 80% x 2 reps
  • Set 3 – 85% x 1 rep
  • Set 4 – 80% x 3 reps
  • Set 5 – 85% x 2 reps
  • Set 6 – 90% x 1 rep

Rest 2-3 minutes between.

B. In teams of 2, partners alternate full rounds to complete 4 each of:

  • Run 250m
  • Wallball x 20
  • TTB x 10

Leave a Comment

Your email address will not be published.