Warm Up
Run 250m
Ankle and Hip Mobility
Then 2 Rounds of:
- Alt Cossack Squat x 10
- Scap Pull Up x 10
- Hi/Lo Plank 30 seconds
Workout of the Day
Performance
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%
B. 1 Set
- Back Squat @ 30X1 x Max Unbroken Reps @ 80%
C. In teams of 2, complete 4 rounds of:
- Wallball x 40 (20/14lbs to 10/9′ target)
- Run 400m (together)
-Partition the Wallball reps however you see fit, and stay with your partner on the run.
GPP
A. 4 Sets
- A1: Back Sqaut x 4-6 @ 30X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
B. 1 Set
- Wall Sit x 30 seconds
Rest 10 seconds
- Wallball x max UNBROKEN reps (20/14lbs to 10/9′ target)
C. In teams of 2, complete 4 rounds of:
- Wallball x 40 (20/14lbs to 10/9′ target)
- Run 400m (together)
-Partition the Wallball reps however you see fit, and stay with your partner on the run.
