1. Movement Prep/ActivationHip Halo Warm Up-into-3 Rounds (each)Partner Rowling - 100m*Penalty is over/under number in Air Squats (max 15)
2. StrengthEvery 2:00 (10:00)5 Back SquatsStart at 60% of 1RM and build to a moderately-heavy set (75-80%).
3. Workout Prep3 sets:5/4 Calorie Air Bike5/4 Calorie Row*Build in pace/ practice transitions*
Every 2:00 (10:00)5 Back SquatsStart at 60% of 1RM and build to a moderately-heavy set (75-80%).
10 Rounds
2 KB Deadlifts
4 Goblet Squats
6 Sit Ups
8 KBS
10 Lunges
RX+
2 Deadlift (155/105 135/95)*
4 Front Squats*
6 V-UPS
8 KBS (70/55/35)
10 KB Lunges
* Same bar, and take it from the floor
Every 5:00 (4 sets)
3:00 CAP Each Set
RX16/13 Calorie Bike16/13 Calorie Row
RX+20/16 Cals Each
Target time each set: 2-2:30
RX
25/20 Calorie Bike25/20 Calorie Row
30 Cal Ski
50 Jump Lunges
Run 800M
10 Mins Jerry West Hamstrings