Warm Up
Row 250m
Group Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 7 @ 30X1
- Box Jump/Step Down x 3
Workout of the Day
A. Back Squat @ 30X1
Every 2 minutes, for 10 minutes (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%
B. 1 Set
- Back Squat @ 30X1 x Max Unbroken Reps @ 80%
(you are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C. In teams of 3, complete for time:
- Row 50 Cals
- Wallball x 50
-waterfall start.
