Warm Up X2

  • Row 200m
  • 12 steps duckwalk
  • 10 Push-ups
  • 10 Jump Pullups
  • 8 med ball rotation throws each side
  • 10 Burpees into Box Jumps

Mobility

  • Hold bottom of squat position

Weight Training: percentages based off of new working max

Back Squat: 75%x5, 85%x3, 95%xmax reps @8-9RPE

Workout

DB Lunge 3x10 @7-8RPE, 1:30 rest
Ab Wheel- 3x10, 1:30 rest
 

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