3.15.2017

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.

 

 

 

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