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.
