Skills
3 sets of:
10 banded good mornings
3 seated box jumps – tallest possible
7 plate front raises in bottom of squat – light, focusing on keeping upright posture and upper back flat & engaged.
Strength
Back Squat
Sport:
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
1 @ 92.5%
Life:
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
Fundamentals
6-4-2-1 – increasing load with each set
Metcon
Sport/Life/Fundamentals:
Tabata Intervals (8 rounds :20 on / :10 off) of:
Ball slams
Rest 1:00
Up-downs (burpee w/out push up and jump and clap)
Rest 1:00
Abmat sit ups
Rest 1:00
Lateral jumps (use loaded barbell or PVC @ mid-shin height)
*Score is total completed reps per exercise
