Warm Up
Row 300m or Run 250m
Dynamic Drills
Ankle and Hip Mobility
Then
- Good Mornings x 10
- OHS x 10
- Box Jumps – Step Down x 5
Strength/Skill
A: Find 1RM Back Squat
| Use the following percentages when building to today’s 1RM |
| * Set 1 – 50% of possible 1-RM x 5 reps |
| * Set 2 – 75% of possible 1-RM x 3 reps |
| * Set 3 – 85% of possible 1-RM x 1 rep |
| * Set 4 – 90-95% of possible 1-RM x 1 rep |
| * Set 5 – Test 1-RM |
| * Set 6 (optional) – Exceed Set 5 weight |
– Lying External Rotations x 8-10reps per @ 2020 between sets
MetCon
For time, complete rounds of 21,15,9 reps of:
- Wallball (20/14#)
- KBS (53/35#)
- Burpees
