Warm Up
Run 250m
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Front Squat x 5
- Broad Jump x 1.1
Workout of the Day
A. Front Squat – Test 1RM
Perform the following reps and percentages:
- Set 1 – 5 reps @ 65-70%
- Set 2 – 3 reps @ 70-75%
- Set 3 – 2 reps @ 80-85%
- Set 4 – 1 rep @ 90-95%
- Set 5 – test 1RM
- Set 6 (optional) – Exceed Set 5 weight
-Rest 2-3 minutes between sets.
B. “Hit & Run”
Complete as many rounds and reps as possible in 15 minutes of:
- Run 400m
- Wallball x 25 (20/14lbs to 10/9′ target)
- CTB Pull Up x 15