3.28.2014

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 30X1
  • Good Morning x 10 w/ pvc
  • Scap Push Up x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
  • A2: Lying External Rotations x 8-10 per @ 3010 – Rest 60 seconds

B.

In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Front Squat x 7 (115/75) or Goblet Squat x 10 (53/35)
  • Run 250m or Row 300m
  • Double Under x 30

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