Warm Up
Row 300m
Dynamic Drills
Ankle & Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 10 @ 31X1
- T Push Up x 10
- Box Jump/Step Down x 5
Workout of the Day
A. Back Squat – 5 Sets
- *Set 1 – 6 reps @ 65%
- *Set 2 – 4 reps @ 75%
- *Set 3 – 2 reps @ 80%
- *Set 4 – 2 reps @ 85%
- *Set 5 – 1 rep @ 90%
-Rest 2 minutes between.
B. Back Squat
- Back Squat x Max Unbroken Reps @ 85%
-No extended rest period at the top. Breathe, squeeze, and go – once more rest is taken at the top, the set is over.
C.
Every 3 minutes for 15 (5 Sets)
- Row 200/150m
- Thruster x 15 (95/65)
- TTB x 12
