Warm Up
Row or Bike 25/18 Cals
Dynamic Hip Mobility
Then, 2 Rounds:
- Back Squat x 10 (Bar only)
- Box Jump Step Down 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 2-3 minutes between.
B. 1 Set:
- Back Squat x Max Unbroken Reps @ 85%
C. 4 Sets:
Against a 3 minute clock:
- Row or Assault Bike or 25/18 Cals
- Wallball x 25 (20/14lbs to 10/9′ target)
- Plate Ground to Overhead x Max Reps (45/35lbs)
Rest 3 minutes
