Warm Up
Run 250m
Then 2 Rounds of:
- Goblet Squat x 8 @ 30X1
- Box Jump/Step Down x 5
Ankle and Hip Mobility
Workout of the Day
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat @ 30X1
- 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%
*Compare numbers to 3.20.2017
B. 1 Set
- Back Squat x Max Unbroken Reps @ 80%
(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. In teams of 2, complete 4 rounds of:
- Wallball x 40 (20/14lbs to 10/9′ target)
- Run 400m
-Partition the reps however you see fit, and stay with your partner on the run.
