Warm Up
Run or Row 250m
Dynamic Drills
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 5 @ 30X1
- Box Jump/Step Down x 5
Workout of the Day
A.
Back Squat – Build to a 1RM
For the Back Squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight
B. For time:
Row 2K or Run 1 mile
C.
Couch Stretch 3 minutes per
