Warm Up
Row, Bike, or Ski 2 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 6 @ 30X1
- Alt Box Step Up x 8
- Bar Tap x 10
Workout of the Day
Performance
A. 6 Sets – Back Squat
- 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 minutes between.
In teams of 2, partners alternate full rounds to complete 4 Rounds each of:
- Wallball x 20 (20/14lbs to 10/9′ target)
- Box Jump Over x 10 (24/20″)
GPP
A. 4 Sets
- A1: Back Squat x 4-6 @ 30X1
- A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds
In teams of 2, partners alternate full rounds to complete 4 Rounds each of:
- Wallball x 20 (20/14lbs to 10/9′ target)
- Box Step Over x 10 (24/20″)
