Jumprope 3 minutes
Dynamic Drills
Ankle & Hip Mobility
Then
- Box Jump/Step Down x 5
- Goblet Squat x 10 @ 32X1
- Good Morning x 10
Workout of the Day
A. Back Squat –
Every two minutes, for 10 minutes (5 sets):
- *Set 1 – 5 reps @ 55-60%
- *Set 2 – 5 reps @ 65-70%
- *Set 3 – 3 reps @ 75-80%
- *Set 4 – 2 reps @ 85%
- *Set 5 – 2 reps @ 90%
B.
Every two minutes, for 4 minutes
Back Squat x 4-6 reps @ 80-85%
C.
EMOM for 10 minutes
- Odd – Thruster x 10-12 (95/65)
- Even – Box Jump Over x 10-12 (24/20″)
D.
Couch Stretch x 2 min per
