Warm Up
Row or Run 250m
Group Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 8
- Box Jump/Step Down x 3
Workout of the Day
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Seated Wallslide x 6-8 @ 3030 – Rest 60 seconds
B. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Wallball x 15 (20/14lbs to 10/9 target)
- Box Jump x 12 (24/20″)
- TTB x 9
