Workout of the Day
Fitness
A.
Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)
Rest 60 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 60 seconds
B.
For time:
40/30 Calories of Assault Bike or Ski
20 Dumbbell Thrusters
40/30 Calories of Assault Bike or Ski
Time cap = 12 minutes
 
Performance
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)