Workout of the Day


November 6, 2019

Sport

A: Overhead Squat (3-2-1-1-1)

*2-3 min rest b/t sets
*Hip ext. rotation stretch - 3x10s

1x3 @ 75%
1x2 @ 80%
1x1 @ 85%
2x1 @ 90%

B: DB Bent over Row (3x10 [5 each side])

*Alt. Extended
*90 sec rest b/t sets

C: Metcon (Time)

10-9-8-7-6-5-4-3-2-1:
Wall Balls 20/14
T2B
Box Jumps 24/20


Performance

A: Overhead Squat (3-2-1-1-1)

*2-3 min rest b/t sets
*Hip ext. rotation stretch - 3x10s

1x3 @ 75%
1x2 @ 80%
1x1 @ 85%
2x1 @ 90%

B: DB Bent over Row (3x10 [5 each side])

*Alt. Extended
*90 sec rest b/t sets

C: Metcon (Time)

10-9-8-7-6-5-4-3-2-1:
Wall Balls 14/10
Hanging Leg Raises
Box Jumps 20/16