5.13.2019

 In Workout of the Day

Warm Up

Run 250m

Ankle and Hip Mobility

Then 2 Rounds of:

  • Alt Cossack Squat x 10
  • Scap Pull Up x 10
  • Hi/Lo Plank 30 seconds

Workout of the Day

Performance

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat @ 30X1

  • 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%

C. In teams of 2, complete 4 rounds of:

  • Wallball x 40 (20/14lbs to 10/9′ target)
  • Run 400m (together)

-Partition the Wallball reps however you see fit, and stay with your partner on the run.

GPP

A. 4 Sets

  • A1: Back Sqaut x 4-6 @ 30X1 – Rest 60 seconds
  • A2: Side Bridge x 30 seconds per – Rest 60 seconds

B. 1 Set

  • Wall Sit x 30 seconds

Rest 10 seconds

  • Wallball x max UNBROKEN reps (20/14lbs to 10/9′ target)

C. In teams of 2, complete 4 rounds of:

  • Wallball x 40 (20/14lbs to 10/9′ target)
  • Run 400m (together)

-Partition the Wallball reps however you see fit, and stay with your partner on the run.

 

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