Monday 10/13

Fitness

A1. Back Squat x 3 x 3 sets @ 85%

Rest 30 sec

A2. Broad Jump x 3 attempts for max distance x 3 sets

rest 60 sec

B. Tabata Hollow Rocks 

(4 min of 20 sec amrap hollow rock, 10 sec rest)

+

8 min AMRAP

1 - 5 Ladder 

Thrusters (95/65#)

Pull ups/ Ring Rows

Performance

A1. Back Squat x 2 @ 23x1 Tempo + 1 @ full speed @ 83% x 3 sets

rest 30 sec

A2. Depth Broad Jump x 3 for max distance x 3 sets

rest 60 sec

B. Tabata Hollow Rocks

+

8 min AMRAP

1-5-1 ladder

Thruster (135/95#)

MU's (or 5-10-5 CTB Pull ups)