Warm Up
Row 300/250m (No Straps)
Ankle and Hip Mobility
Then 2 Rounds of:
- Goblet Squat x 7 @ 30X1
- Scap Pull Up x 5
- Box Jump/Step Down x 3
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 @ 90-95%
- Set 6 – 1 rep @ 95-101%
Rest 2-3 minutes between.
B. In teams of 2, partners alternate full rounds to complete 4 Rounds each of:
- Wallball x 20 (20/14lbs to 10/9′ target)
- Box Jump Over x 10 (24/20″)
