5.30.2019

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″)

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