2.15.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle & Hip Mobility

Then

  • Box Jump/Step Down x 5
  • Goblet Squat x 10 @ 31X1
  • Scap Push Up x 10

Workout of the Day

A.

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

Back Squat

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

Rest 2 minutes, then:

B.

Every two minutes, for 4 minutes (2 Sets):

  • Back Squat x 4-6 reps @ 80-85%

C. EMOM for 15 minutes (5 Sets):

  • Min 1 – Row 12/10 Cals
  • Min 2 – Wallball x 15-20 (20/14)
  • Min 3 – Double Under x 40-50 OR Max reps in 35 seconds.

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