Warm Up
Row or Assault Bike 3 minutes
Ankle and Hip Mobility
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Squat Jump x 5
Workout of the Day
A. 6 Sets – Back Squat @ 30X1
- Set 1 – 3 reps @ 80-85%
- Set 2 – 2 reps @ 85-90%
- Set 3 – 1 rep @ 90-95%
- Set 4 – 3 reps @ 85-90%
- Set 5 – 2 reps @ 90-92%
- Set 6 – 1 rep @ 92-95%
Rest 2 minutes between.
B. 1 Set
- Back Squat @ 30X1 for Max Unbroken Reps @ 85%
C. Complete as many rounds and reps as possible in 10 minutes of:
- Burpee Pull Up x 5 OR Burpee Muscle Up x 3
- Alt DB Snatch x 10 (50/35lbs)
- Wallball x 15 (20/14lbs to 10/9′ target)
