Warm Up
Row 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 6
- Box Jump/Step Down x 3
Workout of the Day
A. 6 Sets – Back Squat @ 30X1
- Set 1 – 3 reps @ 80-85%
- Set 2 – 2 reps @ 85-90%
- Set 3 – 1 rep @ 90-95%
- Set 4 – 3 reps @ 85-90%
- Set 5 – 2 reps @ 90-95%
- Set 6 – 1 rep @ 95-101%
Rest 2-3 minutes between.
B. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee Pull Up x 5
- Alt DB Snatch x 10 (50/35lbs)
- Wallball x 15 (20/14lbs to 10/9′ target)
