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Mon 7th December



WARM-UP

  • 200m Run

Into...


3 ROUNDS

  • 10 Groiner + Twist

  • 8 Med Ball G2OH

  • 6 Med Ball Jumping Squats

Into...

  • 200m Run

STRENGTH


BACK SQUAT

  • 1x6 @ 70% of 2RM (Light-Moderate)

  • 1x4 @ 75%

  • 1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!


(Score is Weight)


WORKOUT


ON A 2:00 RUNNING CLOCK

  • Max Wall Balls

-Rest :30-


ON A 2:00 RUNNING CLOCK

  • 400m Run

-Rest :30-


ON A 2:00 RUNNING CLOCK

  • 200m Run

  • Max Wall Balls

-Rest :30-


ON A 2:00 RUNNING CLOCK

  • 400m Run

-Rest :30-


ON A 2:00 RUNNING CLOCK

  • Max Wall Balls

(Score is Reps)


COOL DOWN


FOR RECOVERY

  • 5:00 Foam Roll Quads

(No Measure)


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