Warm Up
Run 400m
Dynamic Drills
60 Seconds each of:
- Samson Stretch Left
- Samson Stretch Right
- Spiderman Lunge Hip Opener Left
- Spiderman Lunge Hip Opener Right
- Goblet Hold w/ Balls of feet elevated
Workout of the Day
A. Back Squat @ 30X1 – 5 Sets
- *Set 1 – 6 reps @ 65%
- *Set 2 – 4 reps @ 75%
- *Set 3 – 2 reps @ 80%
- *Set 4 – 2 reps @ 85%
- *Set 5 – 1 rep @ 90%
B. Back Squat – 1 Set
- Back Squat @ 30X1 x Max Unbroken Reps @ 85%
–(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C. For time:
- Run 400m
- Thruster x 21 (95/65lbs)
- Run 400m
- Thruster x 15
- Run 400m
- Thruster x 9
