Workout of the Day
Fitness
A.
Three sets of:
Back Squat x 10 reps @ 31X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds
B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots
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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(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.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)