Warm Up
Row 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- Burpee Broad Jump x 3
Workout of the Day
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 @ 95-100+%
Rest 2-3 minutes between.
B.
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″)
