Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle and Hip Mobility
Then in teams of 3, partners alternate to complete 2 rounds of:
- Partner A – Row or Run 250m
- Partner B – Hold the bottom of Goblet Squat
- Partner C – FLR on floor
Workout of the Day
A. Every 2 minutes for 10 minutes, complete:
- Back Squat @ 30X1
-1st Set – 5 reps @ 55%
-2nd Set – 5 reps @ 60-65%
-3rd Set – 3 reps @ 65-75%
-4th Set – 2 reps @ 75-80%
-5th Set – 2 reps @ 80-85%
B. Every 2 minutes for 4 minutes, complete:
- Back Squat x 4-6 reps @ 30X1 @ 85%
C. 2 Sets
Complete as many reps as possible in 4 minutes of:
- Front Squat x 7 (95/65)
- Burpee x 7
- KBS x 7 (53/35)
Rest 4 minutes and then pick up where you left off.
