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
